{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"","title":"Threshold Intervals Explained: Train at 10K Pace Without Blowing Up","description":"

Threshold intervals sit at the high end of threshold training — performed at or slightly above lactate threshold and often close to 10K race pace.


In this episode of Run Faster with Coach Justin, you’ll learn:


• What threshold intervals actually are

• How they differ from tempo runs

• Why they must be done as intervals

• How long reps should last (3–8 minutes)

• How much recovery to take (¼–⅕ of work duration)

• The biggest pacing mistakes runners make


At this intensity, lactate accumulation increases and acidity rises quickly — which is why precise execution matters. Threshold intervals improve your ability to buffer acidity, sustain race pace under fatigue, and raise your lactate threshold effectively.


We also cover:


• Time trials in training

• Progression runs

• Negative splits and pacing control


If you’re training for a 5K, 10K, half marathon, or marathon, this workout can significantly elevate performance — when programmed correctly.


Listen to parts 1 and 2 (Steady-State and Tempo) to understand the complete threshold training system.


Subscribe for evidence-based coaching that helps you train smarter and run faster.


","author_name":"Justin Hill"}