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Question: I have a difficulty maintaining a threshold pace over an extended period of
time. For example, when I run a marathon I hit the wall abruptly. The decline in performance
is fast, not gradual. When I participate in bike races when there is a chance to recover, I
am fine and can hang with the leaders. What should I be doing from a training perspective to
extend the period I can maintain a threshold pace?
Answer: The training principle of specificity says that you get better at the things
you do in training. Because you apparently have trouble maintaining a hard, steady pace, you
should tailor your training to improve that skill.
First find your LT (lactate threshold) pace. It’s the heart rate you can sustain for about
30 minutes flat-out. So in running, it’s about your 10K pace and in cycling you can find it
by doing a 10- to 12-mile time trial and noting your average heart rate.
Now, twice a week, do repeats of 10 to 20 minutes at a pace ranging from about 5 percent below
your LT up to LT or perhaps a tad higher. The pace should feel hard, but you shouldn’t be
gasping for breath. Do these repeats on the flats into the wind or on a slight climb.
Periodize your training; in other words, start with one repeat of 10 minutes and gradually
increase the number and duration of the efforts. Remember to get plenty of rest on the other
days of the week. Every fourth week, cut your training back about 30 percent so your body can
recover and consolidate the gains you’ve made.
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