A consistent run at a medium effort. Finish the final 5' easy to cool down. Do not look to work hard here, aim to finish feeling like you could run much further at this effort.

If using heart rate (HR) or pacing zones then look to average Z2. The test at the end of week 1 will establish these if you do not any to work off initially.

If you have time look to include 2 x strength & conditioning sessions per week.

Think of these sessions are injury prevention and a chance to make you a more robust athlete. You should not be looking to exhaust yourself in these sessions and cause fatigue to the detriment of the running sessions. If you find this is happening then look to reduce the work load during these sessions by reducing resistance on exercises and perhaps adding extra flexibility and mobility work instead of resistance training.

Group sessions such as circuits, pilates or yoga are beneficial options on non-running days. Light swimming is also great for aerobic conditioning and recovery.

If you need to skip a session on any given week then look to miss this one and prioritise running.

A consistent run at a medium effort. Finish the final 5' easy to cool down. Do not look to work hard here, aim to finish feeling like you could run much further at this effort.

If using heart rate (HR) or pacing zones then look to average Z2. The test at the end of week 1 will establish these if you do not any to work off initially.

If you have time look to include 2 x strength & conditioning sessions per week.

Think of these sessions are injury prevention and a chance to make you a more robust athlete. You should not be looking to exhaust yourself in these sessions and cause fatigue to the detriment of the running sessions. If you find this is happening then look to reduce the work load during these sessions by reducing resistance on exercises and perhaps adding extra flexibility and mobility work instead of resistance training.

Group sessions such as circuits, pilates or yoga are beneficial options on non-running days. Light swimming is also great for aerobic conditioning and recovery.

If you need to skip a session on any given week then look to miss this one and prioritise running.

Lactate Threshold Heart Rate Test or Threshold Pace Test. The results from this test are used to create your training intensity zones for HR and/or Pace. The zones make sure that we strike the right balance in your training so you can train consistently and progress. Retesting then tracks progress and re-calibrates your training zones.



Warm Up

20' thorough warm up. Build you effort gradually over the first 10 minutes. After 10 minutes Insert 6 x 40-60M efforts at above your goal test effort to really 'rev' up the engine. Take your time with the warm up so that you are ready to hit your goal pace for the test.


Test:


30' Best Effort. A Hard, controlled but uncomfortable effort. The last 10 minutes should be really challenging but you should be able to maintain your pace, just.


5'-10' Cool Down. Light running, walking and stretching.

Take your average HR for the final 20 minutes of the test. This is a good indication of your threshold HR.
Your average pace for the whole test is your threshold pace and can also be used to create pacing zones.

Click your name on the training peaks calendar then 'zones' and input the HR and pace values. Select the 'Joel Friel for running' method. Click 'Apply' and then 'Save.'

A consistent run at a medium effort. Finish the final 5' easy to cool down. Do not look to work hard here, aim to finish feeling like you could run much further at this effort.

Using heart rate (HR) or pacing zones look to average Z2.

If you have time look to include 2 x strength & conditioning sessions per week.

Think of these sessions are injury prevention and a chance to make you a more robust athlete. You should not be looking to exhaust yourself in these sessions and cause fatigue to the detriment of the running sessions. If you find this is happening then look to reduce the work load during these sessions by reducing resistance on exercises and perhaps adding extra flexibility and mobility work instead of resistance training.

Group sessions such as circuits, pilates or yoga are beneficial options on non-running days. Light swimming is also great for aerobic conditioning and recovery.

If you need to skip a session on any given week then look to miss this one and prioritise running.