12km at 5:00/km
Treadmill Threshold run, 1hr@5:00/km.
Now I can start working on the speed with a shorter distance. But next time I will probably do a base run (actually might go snowboarding next time).
Next goal 4:45/km, though 4:30/km might be my possible. We'll see how it goes.
After finishing my 12.16 km threshold run on the treadmill at an average pace of around 4:56/km with a heart rate averaging 156 bpm, I felt encouraged by the steady performance. Tracking my pace and heart rate using Garmin helped me stay consistent throughout the hour-long session. To improve my speed, I plan to incorporate shorter but faster runs soon, targeting a pace closer to 4:45/km or possibly 4:30/km as a stretch goal. This progression is essential for advancing my running performance, especially on the treadmill where pacing can be accurately controlled. Recovery is equally important in my training routine. After intense speed or threshold runs, I often switch to low-impact activities such as snowboarding or easy base runs. These help maintain fitness without overloading my muscles. For anyone looking to improve their treadmill threshold runs, I'd suggest focusing on pacing steadily at first, using tools like heart rate monitors and GPS watches for accurate data. Gradually increasing speed and mixing in different types of workouts, like intervals or tempo runs, can also boost endurance and speed. Lastly, nutrition before and after runs has made a noticeable difference for me. Eating balanced meals with a good mix of carbs and protein supports both energy and recovery. I’ve personally found that planning my meals based on my workout intensity ensures I’m fueled properly for each session.
