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Keep it in Control: The Benefits of Threshold Running for Athletes

Whether you're a seasoned marathoner or a beginner looking to improve your performance, threshold running can be a game-changer. This advanced training technique helps athletes enhance their endurance, speed, and overall running efficiency. In this blog, we'll explore the benefits of threshold running and how working with a running coach in the UK can elevate your training.

What is Threshold Running?

Threshold running, also known as tempo running, involves running at a pace that is comfortably hard but sustainable for an extended period. This pace is often referred to as the lactate threshold, or LT2 — the point at which your body starts to accumulate lactic acid faster than it can clear it. Training at this intensity helps improve your ability to run faster for longer without fatigue.

Benefits of Threshold Running

  1. Improved Endurance Threshold running increases your aerobic capacity, allowing you to sustain higher intensities for longer periods. This is particularly beneficial for long-distance runners and those training for marathons and half marathons.

  2. Enhanced Speed By pushing your lactate threshold higher, you can run at faster paces without feeling as fatigued. This translates to better race times and improved performance in competitive events.

  3. Efficient Energy Use Training at your threshold pace helps your body become more efficient at using fuel, delaying the onset of fatigue and improving overall running economy.

  4. Injury Prevention Incorporating threshold runs into your training program can help strengthen your muscles, tendons, and ligaments, reducing the risk of injury. A running coach can tailor these workouts to your fitness level, ensuring you progress safely.

How to Incorporate Threshold Running into Your Training

To get the most out of threshold running, it's important to incorporate it correctly into your training regimen. Here are some tips:

  • Warm-Up Properly: Start with a 10-15 minute warm-up of easy running to prepare your body.

  • Run at the Right Pace: Your threshold pace should feel "comfortably hard." This is typically a pace you could maintain for about an hour in a race setting.

  • Include Intervals: Begin with shorter intervals (e.g., 6-8 minutes) and gradually increase the duration as your fitness improves.

  • Cool Down: Finish with a 10-15 minute cool-down to aid recovery.

Working with a PGC1-Coaching Running Coach

To maximize the benefits of threshold running, consider working with a running coach. Whether you're in London, Manchester, Birmingham, or anywhere else in the UK, a personal PGC1-Coaching running coach can provide tailored training plans, expert guidance, and ongoing support. At PGC1-Coaching, we offer multiple services:

  • Personal Running Coaching UK: Our personal, 1-to-1 coaches can design a customized running program that aligns with your goals and fitness level.

  • Online Coaching: All of our coaching is offered through online services, providing flexibility and convenience for you wherever you are based.

  • Running Clubs and Groups: We offer a weekly intervals session in Daventry, UK, which can help with additional support and motivation. Our group is led by our expert coaches who can guide you through threshold workouts and other training sessions.


Threshold running is a powerful tool for any athlete looking to improve endurance, speed, and overall performance. By incorporating threshold runs into your training and working with a running coach, you can unlock your full potential and achieve your running goals. Whether you’re preparing for a marathon or simply looking to enhance your fitness, the benefits of threshold running are undeniable.

Start your journey to better running today with expert guidance from the best running coaches in the UK!

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