In my opinion, not really, but maybe as a very rough guide. And also it’ll be even more inaccurate if you haven’t done a recent all out 5k effort Threshold pace differs based on rep duration (400m at threshold is not the same pace as 1600m at threshold) I plugged in my 5k PB of 15:40 (I’m more like in 16:50 shape right now to be honest), and the 15:40 VDot Calc told me my threshold pace is 3:23/km, but I’d be running my 400m threshold intervals faster than that even though I’m not in shape now Also, two people with the same 5k time will more often than not be running different paces for their threshold workouts (even if it’s the same workout) I think it’s easier to develop RPE awareness than using the Calc. But a bit of both is good. You’ll get a rough guideline

And one other note: the “threshold” pace for the VDot run calculator is basically estimating what you can hold for 60 mins, so what I said in the video about extrapolating that “feel and vibe” to your shorter reps is still very important

Farrrr above LT2 at that point. lT2 should be just sustainable. Think RPE 5-6

Agree with the first part of @abkonk! In regards to RPE, @abkonk is not necessarily wrong - but RPE just has a decent amount of bias, because the way people rank their effort out of 10 is just different for everyone Some will 100% agree with his 5-6 RPE, but others would say 7-8 RPE I’d say like 6-7 RPE, but again, I’m not necessarily right either. It’s just RPE has a subjective element to it so it’s hard to say!

For sure!

Closer to half marathon for elite runners, closer to 10km for beginner runners 3k/5k is closer to VO2 max for most runners (“Closer” being the key word for all three statements)

Can we assume as a guide that Beginner- intermediate runners would run marathon closer to LT1s?

Yes, while elite runners can run closer to LT2 (closer is the key word), for longer in the marathon

Thanks for your feedback. It's tricky because I have viewers of all extremes. Some people claimed my 25 minute comprehensive guide wasn't detailed enough because they wanted even more random nuance which in my opinion viewers don't need to know, then there's other people like yourself (also fair) who want it even more simple I think simplifying it any further than what I have done in the past 2 videos about threshold would be leaving out important detail, so I personally don't want to simplify any further If I ever think of an easier way to explain it, I will make another video called "Threshold Guide for Beginners" I do believe that understanding the concept of Threshold is all about repetition - like anything else. So my videos are just another video out there on the internet that people might come across, and some people might resonate with my explanation, some will not, which is totally fair

Thanks for writing a detailed answer. I understand what your are trying to do. However I think you introduce new complications when you try to simplify threshold. Reference to some 3 hour sustain steady effort is totally useless as a gauge of what LT1 is for most runners. There is no LT1 “true pace”, there is a LT1 pace for “every” duration. You can hit LT1 at in 6 minutes and you can hit LT1 in 30 minutes, paces will obviously be different.

I get that it’s not feasible to do a 2-3 hour time trial for everyone I also agree that there’s no “true LT1 pace” even though I mentioned that term in the video (and the proof is that I say in multiple videos that threshold pace isn’t a thing, and it’s purely to do with blood lactate / hydrogen ion accumulation) It is safe to assume that a fair amount of viewers have run a marathon before, and you would still get a rough range of what paces you might be able to sustain for 2-3 hours, which is a starting point rather than completely aimlessly picking a pace, or obsessing over what the VDOT calculator tells you You’ve done well to explain that you can hit LT1 in 6 mins and you can also hit it in 30 mins (which we both agree on), but how would you simplify and give guidelines on how to run LT1 then? After watching the whole video - I’ve given that 2-3 hour & 45-60 minute context and on top of that talked about talking and breathing cues, which I think would be the best compromise of not making it extremely complicated and also not too oversimplified Again, I appreciate your comment is respectful and I enjoy discussion, so I would genuinely love to know (trust me no sarcasm, I appreciate you) if there’s a simpler way of explaining how to get a gauge of LT1 intensity Maybe the simple answer (thought of this while writing this comment) is to mention the talking and breathing cues before going into the nuance of how 6 mins at LT1 is faster than 30 mins at LT1 which is faster than 2-3 hours at LT1 So maybe I’ll think about the order more. But as mentioned in the video, this was more of me blabbering and it was not planned. I arrived early to a parkrun and I can’t stand wasting time scrolling social media so I’d rather make an unstructured KZbin video on the spot Regardless, you’ve made me rethink how I can simplify concepts and explain things more succinctly, so again, thanks for the comments!

Main goal of my threshold videos: put a stop to the misconception that there is a specific threshold pace I want people to think of threshold as a feeling/vibe, rather than absolute numbers (if they don’t have a lactate meter)

I know you love your threshold too

No probs!

What is this comment trying to achieve?

Yeah I love the color!

yes, please talk more about "short-long run" and "long-long run" please

😅

Sam is an absolute legend 🤝

Superblast 2 just feels worse than the Superblast 1, did a video a year ago where I ran 16:10 in the 5k i the second half of a long run but I can guarantee even at the same shape I can't do that on the SB2 - it felt like a daily trainer ngl

Thanks a lot for your feedback!

I’ve now addressed this comment in a pinned comment on this video

Hey! Not sure where you live, but as a customer in your situation, I would check reviews of places and even call the store first so you can get a general idea of what the staff in store are like You can immediately tell when someone knows what they are talking about. Calling before going in and just asking a few simple questions will help you decide whether to travel to the store or not

In regards to stock, the entire world is running into stock issues at the moment and it’s not really an issue with certain stores We’d need to speak to an actual stock expert to work out why, I have heard a few theories but don’t want to speculate without the actual facts

No problem!

Appreciate it legend

What an honour

That’s just a shit move

Depends, if they obviously did bad service, fair enough, but I know some people think of the extra pricing as the payment for service I personally hate buying online in any scenario so I just go for shoes that are on sale in store

Half of the responsibility is for the customer to inform the staff the relevant details so that they have more information to give specific advice A similar analogy is that I sometimes get KZbin comments saying something like "what sort of mileage do I need to do to run a 20 minute 5k?" and that gives me no background of major relevant details and information I would need to give the most personalised advice I understand that not every retail staff is great, but always keep in mind that it is a two way street. If you give them the right info, they will give better advice. And if not, it's obviously a "them" problem This reply isn't to have a dig at you, but I thought it would be useful for anyone reading to know

@@SotaMaehara I agree with Ryan more here. From my decades of buying running shoes, more often than not, I find running store staff to be more close minded and rigid about their footwear beliefs, even if I try to explain to them what I want. For example, I wanted to help a friend get a new pair of shoes so she could start running and the person working there disregarded much of her desires that she and I told him beforehand, and I had to intervene on her behalf. Who knows what would have happened if I wasn't there? And believe me, if the running store experience was better, I'd be their biggest advocate. But after being repeatedly given bad advice, not having my concerns listened to, and being upsold useless junk, what conclusion am I supposed to take from my experiences?

Understood, however what store are we referring to? I acknowledge you've had a bad experience, and I am sorry to hear about it My only recommendation moving forward is to check their reviews and also work out by seeing through their marketing to see if they really seem like true running specialty stores

@@its1027I’ve not addressed this comment in a pinned comment

Yes the will sell and make profit

that's what I do haha

Yeah, this is great to hear! Coincidentally, I've just uploaded another detailed video about running shoes just now

It's not necessarily a switch that we are after You could still do threshold during your VO2 Max blocks, but there's a lot of nuance to it I'd say the biggest indicator I normally look out for is recent race performance in shorter races like the 3k or 5k, compared to recent races in the half and full marathon. Typically if you're performing consistently better at the 3k/5k compared to the half and full mara, I'd say your VO2 max is not the one holding you back. Vice versa applies. The 10k is a bit more of a crossover depending on your level of running, but as usual, it's a spectrum and it's not like 3k and 5k are absolute determinants of how good your VO2 max is. Threshold still matters a lot for races even shorter like 1500m too

Yea definitely can generally speaking, it heavily depends on your individual capacity though. As an intermediate runner I wouldn't recommend doing more than 20% of your volume at a high intensity, if you're a beginner, you should do less.

Lots of effort, I am too lazy for that but more info is always better, and I think it’s an awesome idea. Can never hurt!