Runners tips: Lactate threshold training

[@jamie.lennon1]

I've never heard anyone explain threshold so clearly before! Super helpful, thanks a lot Stephen! These long formats are great for the more informative videos.

[@stephenscullion262]

Ahh that's so kind. I came home from a run, watched my video from last friday testing threshold, and I just got p*ssed of that people might not even know what I'm talking about, or others online when they label things as "threshold etc.." it's not exactly common knowledge.

[@cedricvdb7394]

Hi Stephen, So for starters, english is not my native language as im from belgium. This video was very understandable and clear in what threshold is, and the importance in knowing the values of it. Im very happy (and relieved) in the fact that you mentionned training at aerobic threshold doesnt seem to improve your race performances, but rather helped with the base foundation. As this is exactly how i feel for myself, and kept me wondering what I should do. In fact I think both my thresholds are very close to each other, mainly due to aerobic or lower hr training. Very helpful video, thx!

[@duraace2053]

I dont need the flashy videos. I need to get faster and set new PBs. Love your insights.

[@TheDrokon]

The advice in this video might not apply to you if you don’t already have a top tier aerobic base. Stephen is in elite aerobic base conditioning, and his focus correctly is now in pushing his top end. Most of us mortals need to first work on building up our aerobic base, which means doing lots of LT1/aerobic lactate/zone 2 training, ie 80/20. After you get a flat lactate profile like Stephen, indicating a great aerobic base, then come back and follow this video.

[@adriancrowther]

This video keeps on giving, thanks Sculli. I've watched this video over and over again as I get more into running. As others have said, it's the best video on the web to explain simply what threshold running is all about.

[@thesummit615]

Your no nonsense approach is refreshing. Good on you to know that most of aren’t geniuses and just want a simplified approach.

[@borland258]

Don't do flashy videos, this is the kind of video i have been looking for. Straight out from the pro, even clueing in their personal thought even though slightly off of what books say. Good job 👍🏽

[@kizzmiazzz]

Best Video on KZbin. Period.

[@dowsey]

Hi Stephen, I just wanted to say I really appreciate all of the running content you’ve been pumping out lately. I love how you just say it as it is and your passion is addicting. I don’t know if this is a touchy subject, but I’d really like to hear about the Tokyo Olympics from your perspective, and how if at all it’s motivating your training for Paris. I looked up the Tokyo Olympic marathon results today which is why I’m commenting, I feel like the story could be really motivating to a lot of runners at a lot of different levels.

[@garystanley3966]

Wow what a informative video and again ty so much and the fact that your a (elite runner) but you take the time out to reply to comments and liking the comments at a anaerobic threshold pace! 🤣 yes lad! Lol but no really thanks again for awsome content and information

[@stephenscullion262]

Haha cheers

[@CameronHardyultrarunner]

You need a marker board my friend!

[@dgiles2560]

I think you did a wonderful job of explaining a subject that is very confusing to most runners. If you had some pre made graphs of a person training for a specific distance and time, it would be less confusing I think. Then show some examples of what that person needs to do to hold that specific pace for a certain time. But, excellent lecture. I liked it.

[@kentm7731]

That is the best explanation I've recieved on threshold training. And very applicable. Thanks, it's been valuable.

[@ebrahimsaed8810]

This is hands down the most incredible video I've ever come across for runners and running as a whole. Thank you so much, Stephen, for creating such an amazing and inspiring piece!

[@romanbenedit8190]

Good video mate .. Although you mentioned it most of us that are not really Elite athletes miss out on the importance of building a solid Aerobic base which takes YEARS and then start address some Anaerobic work which in due time improves the Aerobic system. The key is not to overtrain if you are relatively new to running . As you pointed out it took 6 years to improve that threshold pace and you are at the top tier !!! Thanks for sharing

[@jenHry-ng3pw]

I think the most safe progression is to train at the beginning in zone 2 (slightly below aerobic treahold) and build your endurance to be able to run 1h per run, 2,5h a week. I am starting at 45minutes per week total... 6km>20km per week. It will take some considerable time and the speed will be imporving. Whe you start to feel comfortable with the volume (recovery, leg and feet strength). When you get there at this point, the speed will probably start to stagnate. Running some time around anaerobic treshold will improve your speed. This way you run more distance in the same time, again starting to increase the volume in a fixed time. Now you are getting to the point when you can start considering some periodization etc. Stephen is talking 10km in various zones just to test your tresholds lol. Not really a beginner 😂

[@vladimirpavlovskiy536]

the best video on Lactate threshold , and yet only 100k.

[@IngeEvenwel]

Thanks for the explanation. Now I understand more why I gave up running because of not understanding threshold and improve it❤

[@daysandwords]

Definitely don't do the flashy videos man. Your knowledge is what's valuable, and we know you're the real deal. Thanks a tonne!

[@stevencologne3974]

Amazing that we have access to this level of expertise eloquently stated and down to earth simply by the clicking of a button. Thanks!

[@ChefNahte]

I can’t believe this content is free, thank you Stephen

[@PennKetchum]

Great video. Also, cracks me up to listen to your "easy LT1" pace as it's pretty similar to my dead sprint that I could maintain for a good 4 seconds

[@thecoffeerunner1281]

Incredible video - 40 minutes and didn’t even realized- that’s amazing how fluid your explanations are

[@apothacuscurse2091]

I think you did an awesome job. I feel very inspired and motivated to implement what you have explained. From this video, I have gained a deeper understanding of the ethos behind training 3000% better.

[@SiSwitzer]

This was a great deep dive for beginners into lactate thresholds, it’s making a lot more sense to me now! Thanks very much for this, and for all your videos, very good!!👍

[@Kurio71]

I do a weekly run on the treadmill. After a 10-minute warmup, I run at 85% MaxHR for 20-30 minutes

[@meszarosben]

I'm really grateful for this kind of in-depth explanation. Someone on your level sharing his experience really adds to it. Also nice to see that you not only want to get over topics but the goal is the best understanding for the viewers. You are doing it great. Please keep this calm and relaxing manner and also keep some of the topics in this kind of simply edited video mode: I have just felt attending live running workshop - and was just a student for 40 mins not getting bored by its teacher for a second. I am on my way to sub-3 without an actual coach but with your videos I just found precious bricks to build the road. Thx Stephen

[@stephenscullion262]

Well done and thanks a lot

[@sifisonala8776]

This is very helpful, I like the fact that the info is in its raw form. Even going missing to find chats. It doesn't get more real than this. Salute!

[@coachjeff2167]

Veteran runner checking in to say that was a great talk. Thanks for taking the time.

[@matthewstarek7368]

Really appreciate this level of detail, as well as the storytelling. I often make the mistake of revving up the engine too quickly and falling into oxygen debt. Never again! :)

[@RaoBlackWellizedArman]

I have been listening to a lot of KZbin running videos. I mean everyday. But I must say I really enjoy your content. You are really good at explaining stuff. I'm tired of hearing 80/20 all the time. It does not work (at least for me). You need a variety of paces not just very slow and very fast and you nailed it in this video.

[@DMGC529]

80/20 doesn't say you have to do only 2 paces....it says that 80% of your mileage should be easy/steady runs and 20% should be made up of sessions. That 20% could be threshold, tempo, speed, hills etc.

[@RaoBlackWellizedArman]

@@DMGC529 Yes, I know that.

[@DMGC529]

@@RaoBlackWellizedArman do you? then why did you say "You need a variety of paces not just very slow and very fast ..." it isnt just very fast or very slow.

[@RaoBlackWellizedArman]

@@lowzyyyYeah. Only you understand. 🤣🤣🤣

[@Freddylot]

Been immersed in threshold training for a while. Come back to this video to help me refocus on the core concepts. So clear, so helpful

[@kubasuchorowski]

we want more of these. Thanks for so much knowledge 🖐️

[@bmp713]

I would love if you made a video directly comparing Threshold with Zone 2, MAF and HIIT. KZbin is absolutely filled with these so-called experts saying "run slow to be fast" or "HIIT is all you ever need". My instinct says superior aerobic training is somewhere in the middle with highest volume around Threshold, and some intervals above it as you discuss. I would love to hear your thoughts on all these long slow distance and HIIT gurus.

[@shaylorcyclingwahoo]

You are right about cyclists getting into this more than runners. Despite my channel name I was a runner before I was a cyclist. Now I’m coming back to running bringing everything I learned and being better for it. Great to have your video to put the runners perspective on the nuances of applying it to running though

[@eoin18121971]

Thanks very much, Stephen. I'm in my 50s and trying to get in descent running shape again. I never understood the science, your videos and explanations help a lot. Thank you!

[@g.a.v.d]

Fantastic!!! That made more sense to me, than anything else on threshold I’ve ever watched on KZbin. I have taken so much from that and will be watching it again. I loved the Ferrari- Daihatsu analogy, about the body being a chassis. One for my saved videos for sure. Thank you so much.

[@stephenscullion262]

Yes, I watched my video back about threshold testing and realised I just needed to explain much more thoroughly

[@English.runner.en.Espana]

I vote 10x 'of these' vs 1x 'flashy'. Amazing content.

[@tiaanlotter9493]

Brilliant man. Honestly the most clear and precise video I've seen on this topic. Love your stuff. Keep on doing these types of non flashy videos - will be here for it.

[@kieranm1167]

The super informative 'non-flashy' videos are preferred. Keep up the great content! 👍

[@danilom101495]

beatifully said. I wish everyone could hear this

[@marklandree2413]

Some a little below, some a little at, and some a little above = a great workout physically and mentally. I've always tried to get my runners to believe this, but now I have you to back me up.

[@vondutchman]

Well put together Stephen, I remember Damien telling me last year about those weekly 30 min runs up at the Dub every week.

[@chesstables]

Mind blown!!! First person to make me understand the value of a proper warmup!

[@apothacuscurse2091]

I think you did an awesome job. I feel very inspired and motivated to implement what you have explained from this video understand the Eagles behind training 3000% better.

[@laryssasena7275]

This is the best channel for runners in KZbin..thank you so much for all the content!

[@rachit6051]

Thank you so much man. You're shaping up to be my go-to fitness youtuber. Thank you for existing.

[@davidrosenthal5795]

Love watching you nerd out. Using many of your teachings in my daily training. This old broken down old runner is getting fit 😊

[@greghill1609]

Really good content, particularly toward the end. I have been running marathons for almost 50 years and training has always been a bit of, as Churchill said of the Soviet Union, "a riddle, wrapped in a mystery, inside an enigma" because one's body adapts to training over time, so the stimulus must also adapt and the correct recipe changes. You seem to have removed quite a bit of the riddle, Stephen. Please keep producing these videos. You are onto something big for many. Keep at it - and if your next marathon validates your videos, all these videos will be looked back at as gold. Please stay healthy and away from injuries. I want to see you kill it.

[@veeco50]

This👆= spot on.

[@davidp9316]

Great info on running and thresholds. Only thing I would add is who is your audience? I'm a beginner runner, I understand thresholds, I want to improve my thresholds. What confuses me are the different paces, 10k pace, with 4:45/mile. Mixing the units gets super confusing because a lot of people don't do per km or per mile. I think doing a little conversion for the audience helps a lot even to just have it on screen. Thanks!

[@sldorse42]

this was an amazing video! really helpful for me as I go for sub 3 hour marathon this year. Will be using this for sure when I get to my speed portion in the summer. Currently base building and hills to build some strength

[@itzeho6174]

I really appreciate that you're spreading your knowledge. Just found your channel like two days ago and already watched loads of your vids. I also think that you don't need the flashy edited stuff, because you're explaining is quite perfect.

[@terryatkinson2142]

Superb. Excellent advice and description of threshold training and practical advice that most can not provide. These videos are gold

[@jjnrmason]

One of your best videos! Aligns with everything my coach has taught me

[@danthegreatman]

This was brilliant. The explanation itself, the structure, the style, the detail - all of them. The graphs added to the authenticity of the style. Appreciate it Stephen. Thank you!

[@drazen_zdrale]

This is one of the best running videos I have seen on yt 👍👍

[@Cwhittit]

Love it!! This is the lactate info I’ve been looking for for months! Thanks for sharing the practical knowledge.

[@ZumbaNorthernIreland]

Love the informality of the presentation, genuinely

[@Splattedable]

This was gold I've been trying to find an explanation like this. Thank you for sharing.

[@p6hj3434]

Awesome vid. Going to need to rewatch to soak it all in!

[@matthewzinter3545]

Thank you for sharing your knowledge. I’ve been watching your running videos and getting a lot out of them. It’s nice to have someone explaining threshold from the point of view of an Olympian.

[@user-hu3jv7rs1f]

Best Threshold explanation ever!!!

[@alanshrimpton6787]

Like the others. This is a great video. Much prefer listening to the explanation behind the why than watching someone just running a workout.

[@zozala1]

Great video, by far the best on this subject that I have seen so far

[@neilforkin5670]

Brilliant lecture Stephen. Best explanation of both thresholds and their practical application I've heard. Much better than the flashy videos. Keep up up the good work.

[@vidnovoc9815]

Great discussion. I am going to try incorporating this information. Thank you

[@isaiahvita6418]

I have read many articles and watched many videos on threshold training, but these explanations really stand out. Also, I appreciate more of the knowledge dump than the flashiness :)

[@alexisribeiro2611]

It's been very informative both in theoretical and practical ways.

[@feelgood1]

ive been running for 3 years!!! at the same pace..could not break 10k 40 minutes. my coach said im not runnable. you have no idea how thankful im for tour videos that are pure A HA moments. ill get bellow 37 mins no soubts now and sure enough i canceled my current coach

[@jetoptimusprime]

Update?

[@feelgood1]

@@jetoptimusprime Thanks for dragging me back to) 3 months after the comment I ran 38:39 10k first sub 40 min run. Extremely satisfied. Strava @sdauksht doing thresholds 2 times per week now.

[@feelgood1]

@@jetoptimusprimeman, 37:58 just yesterday. You can check in tartu 10k Sergejs Dauksts

[@ΧρηστοςΕλαιακιας]

Thanks for your honest advices, Thessaloniki Greece.

[@borutr9493]

Best one ever on this topic. Clear and valuable information. I am planning to do treshold test on my one and was seeking videos on how to and..voila :)

[@nathanvandendungen4450]

Awesome, probably the best explanation of threshold anywhere. Thanks!

[@chrisallen2024]

Love watching these and yes learned and reminded of things I’d forgotten

[@aislingcampbell4139]

Incredibly useful, thank you - have just done a 30min TT, now I know why my coach has set km reps at RSLT

[@kit7579]

Thank you for your sharing your running experiences and knowledge! I find them very useful!

[@alexcampbell2581]

excellant....I have been running for 40 yrs and I learned stuff. There is a future coach in there...thx much

[@jackoxby5277]

The most helpful video I've watched on the topic

[@PerryScanlon]

Thanks for this. It's nice to hear anectdotal tips from a really fast runner.

[@solotch2804]

love your content, please never stop sharing!

[@mswruns]

Best running info on the Internet.

[@mcichocki]

Your content is phenomenal, the fueling and threshold topics in particular have hammered home many tactics I’ve found the hard way and refined my understanding a bunch. Thanks for sharing these elite tips and lessons.

[@greganikin7003]

Thanks! Amazing information! I think there is more value for you running at or above your threshold is because you’ve done so many kilometers at lower threshold throughout your career and you basically don’t need that base anymore. For amateur runners - they need that below threshold base for first 3-7 years.

[@thadstuart8544]

this was a masterclass. Thank you so much

[@uras1]

gonna save this one to my favourites and keep coming back. ive added more threshold in my current marathon block

[@Subject8931]

Thanks for sharing very informative - would of been a finishing touch to have put a slide of example training sessions to do but still very helpful thanks

[@andresva]

This is probably one of the most interesting running content out there. Thank you for sharing stephen

[@ericchevalley]

Outstanding perspective. Quite comprehensive.

[@FlyingVneckSweater]

Best description of what/how to find your individual threshold - bar non. Graphs where ace too! When you say you do X miles at threshold. What is that as a percentage of your weekly mileage? Thank you for sharing your expertise.

[@nwerz-1022]

Literally the most concise and helpful breakdown. Cheers!!

[@fredrossi1070]

I am very interested in threshold training trying to improve my marathon time without running out of time. I’m 61 years young and have finished the marathon in 3:41:37 but would like to improve to 3:30 or better. I noticed that you have 26.2K followers, interesting.

[@Seby-biketrial]

i want information, authenticity not flashy cool editing. i love your videos! I like you are sharing tips as you are doing the activity which is a great idea. when u are in that state is most easy for important ideas to come to mind. The state of being (vibration) dictates what thoughts come to mind. i reached same conclusion - need to practice endurance (longer distance) but also higher speed (different training) - so together means RUN FASTER for LONGER TIME. that is the FUN part that each person has to find his own joyful way through that process of improving both speed and endurance. i love a quote which said> I have a WHY so big, so strong that i can run through walls with it.

[@simonhall7945]

What a great explanation of threshold alot to take away and think about. Keep these type of videos coming👍

[@honestguide4552]

Thank you Stephen. You are a Saint.

[@johnhaynes1214]

Great vid - very informative - thanks (and yes, more like these, please)

[@evanhadkins5532]

Many thanks for this. Just wonderful. I'm an average person getting fit, not an athlete or aspiring to a marathon. So would like to hear more about the first (aerobic) threshold (though I might be the only person here like this).

[@RobertJones-hm4zt]

A really good, comprehensive explanation of thresholds, what they are and how to use them. It answers a long-standing question I’ve had as an older, amateur runner who wants to get better: do I train for distance or speed? It also brings in the importance of strength training, and psychological “toughening” as part of the overall training effort. Injuries have taught me to get into the gym as I’ve extended my distance. I’m using a Garmin watch which estimates my lactate threshold and I’d be interested in your thoughts that. Thanks so much for this video.

[@joshuamaguire2260]

Thanks for clarifying details on threshold running!

[@Sofielovehrhf]

Shoutout from Norway! Great video. I really like the way you present your ideas mate👏🤩

[@BillBrinkop]

This is gold. Thanks for sharing your knowledge!

[@MauriceG85]

I'm so confused atm... When I started running 3 years ago I started with 80/20 training. All the info I got from the internet said that my HR should be low on easy and long runs. I've used calculators with maxHR, HR reserves and caclutors by pace. All gave me different zones but not by much. I've used them all because I wasn't sure which one to use. MaxHR=191 restHR=45bpm so I've used 134bpm and 148bpm as my aerobic thresholds and recovery for about 2 years. Last week I did my first lactate test(5min blocks,18degrees Celsius, treadmill) with the following results: Block1= 11.0km/h 1.5mmol/l @142bpm Block2= 12.2km/h 1.4mmol/l @157bpm Block3= 13.4km/h 2.0mmol/l @170bpm Block4= 14.6km/h 4.1mmol/l @179bpm Block5= 15.8km/h 6.3mmol/l @184bpm Does this really mean my aerobic threshold is around 153-167bpm, or have i missed my threshold(below 142bpm)? This is way more than everything I've read, so it's a bit confusing... I have to increase my pace on easy/long run by quite a lot. According to the physio, my zones are: Zone1=137-153bpm Zone2=154-167bpm Zone3=167-176bpm Zone4=176-182bpm Zone5= >182bpm Thanks for the informative video 👍🏻

[@emf6621]

This was great. I am a keen runner, I try to do an interval session a week, and I gained a lot from your insights on this.

[@unnameduserr]

You're a gold mine, thanks for sharing!