[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-347503-105":59,"doc-detail-347503-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","threshold-training-finding-your-t-pace","Threshold Training - Finding your T-pace","","Threshold Training: Finding your T-pace explains how T-pace/threshold running improves endurance while helping athletes avoid overtraining and create more satisfying, consistent workouts. It distinguishes tempo runs and cruise intervals, discusses the psychological vs physiological benefits, and describes how to establish threshold pace using lactate accumulation and MLSS concepts. It also provides guidance on interpreting pacing intensity, heart rates, and race-duration equivalents for runners at different performance levels.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/threshold-training-finding-your-t-pace/347503/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/threshold-training-finding-your-t-pace/347503.png","ImageObject",300,407,{"name":92,"@type":93},"Jacob","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-23","2026-09-22",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What is T-pace (threshold training) and why is it used?","Question",{"text":113,"@type":114},"T-pace running is a highly productive distance-running method that improves endurance and helps runners avoid overtraining. It supports more satisfying workouts and better consistency.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How do tempo runs and cruise intervals differ?",{"text":118,"@type":114},"Tempo runs are steady, moderately prolonged runs, while cruise intervals are repeated runs with brief recovery between efforts. The document notes differences and similarities and focuses on tempo runs for extended tempo information.",{"name":120,"@type":111,"acceptedAnswer":121},"How can a runner establish their threshold pace?",{"text":122,"@type":114},"A runner establishes threshold pace by finding a velocity that produces elevated but steady blood lactate accumulation, described as maximum level steady state (MLSS). The text also links pacing to observable lactate trends and heart-rate ranges for trained runners.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},347503,1790636302,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":34,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145},962084931830,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","Threshold Training: Finding your T-pace  \nBy Jack Daniels, Ph.D. Thursday, December 1, 2005,  \nNOTE: My notes – clarifications of Daniel’s points and fixing one mistake are in bold brown font.  \nThreshold, or T-pace, running is one of the most productive types of training that distance runners can do. Training at this pace helps runners avoid overtraining and yields more satisfying workouts and better consistency.  \nThe two types of threshold training that I discuss in Daniels’ Running Formula are tempo runs and cruise intervals. Tempo runs—steady, moderately prolonged runs—have been around for some time *, but runnersand coaches define them differently. Cruise intervals are a series of repeated runs with a brief recovery between runs. In my book, I address the differences and similarities between tempo and cruise-interval workouts. Here, I’ll stick to tempo runs, including new information on extended tempo runs.  \n􀁸 * Thus, Tempo runs, T-Pace and running at lactate threshold/pace all mean the same thing.  \nSome runners and coaches use tempo runs for the broader purpose of just going for a fairly prolonged, steady, solid run—often, more for the psychological benefits (which can be considerable) than the physiological. With threshold-intensity running, * the physiological benefit is to improve endurance: the ability to endure a greater and greater intensity of effort for a longer and longer period of time.  \n􀁸 *This is the single greatest concept above. It just means you matter what the sport is, you perform near, at, or just above lactate threshold pace – which is ‘plastic’.  \nYou might perform some (longer) tempo runs at an intensity slightly below threshold intensity, which offers a good opportunity to boost psychological endurance. * Longer tempo runs that begin in the less intense area of the zone and progress to the higher end of the zone are accomplishing both the benefits of a longer tempo run and the benefits of true T-pace running.  \n*What is psychological endurance? I cover this later.  \nEstablishing Your Threshold Pace  \nThe proper pace for T-pace running is ~~about 83 to 88 percent of~~ ~~  VO2 Max~~ *, or 88 to 92 percent of vVO2 Max or maximum heart rate.  \n􀁸 The values above are for trained runners ONLY.  \n􀁸 *Since vVO2 max is the slowest speed VO2 max is – the crossed out part is wrong/makes no sense.  \nBack to Daniel’s writing – I enlarge his words for emphasis and added graphs so you understand his points better.  \nYou can establish your proper pace for threshold running fairly closely by running at a velocity that produces an elevated yet steady state of blood lactate accumulation. This pace is called maximum level steady state – MLSS – graph below.  \n􀁸 This pace is a little faster than a pace that you could maintain for two or more hours (marathon pace for most people) but slower than the pace you could maintain for 30 minutes (10K race pace for better runners) .  \nAs a person trains – ability to run faster over time equates to holding lactate steady – seen as running at 5.0 m/s and then at 5.5 m/s.  \nNotice increasing speed from 5.5 to 5.6 m/s bumped this person over ‘lactate threshold’.  \nThis progression occurs over months – and you can see how running at heart rates of 174bpm to 182 results in super high lactate levels; above 10.  \n􀁸 This pace is easy to discern because at the latter pace 􀃆 (10kpace) blood lactate continues to rise over the course of the run.  \nThe 5.6 m/s speed shows that type of pace… a slow increase of lactate over time  \n􀁸 Also, at the former pace, blood lactate slowly drops after an initial rise or after any elevated lactate resulting from race surges. (As seen in my debunking video of Dean Karnez)  \nThat’s why I added the ‘little bump’ in the early surge phase of the graph below:  \nMost runners can figure that their threshold pace is equal to a pace they could race at for 50 to 60 minutes. Infact, for slower runners *, threshold pace might actually be 10K race pace because they ar","cbCaieIWRiOE0wkq","https://ap.wps.com/l/cbCaieIWRiOE0wkq","pdf",845240,"English","# Threshold Training and T-pace\n## Tempo Runs vs Cruise Intervals\n## Establishing Your Threshold Pace\n## Practical Intensity Guidance for Training","[{\"question\":\"What is T-pace (threshold training) and why is it used?\",\"answer\":\"T-pace running is a highly productive distance-running method that improves endurance and helps runners avoid overtraining. It supports more satisfying workouts and better consistency.\"},{\"question\":\"How do tempo runs and cruise intervals differ?\",\"answer\":\"Tempo runs are steady, moderately prolonged runs, while cruise intervals are repeated runs with brief recovery between efforts. The document notes differences and similarities and focuses on tempo runs for extended tempo information.\"},{\"question\":\"How can a runner establish their threshold pace?\",\"answer\":\"A runner establishes threshold pace by finding a velocity that produces elevated but steady blood lactate accumulation, described as maximum level steady state (MLSS). The text also links pacing to observable lactate trends and heart-rate ranges for trained runners.\"}]","Threshold Training - Finding your T-pace | PDF",1790067436,18]