The Training Method That Took Me to a 14:31 5K

Threshold Training Overview

Ben explains threshold training as running at a comfortably hard but sustainable pace—about 7–8/10 effort—and how he used it to improve from a ~22-minute 5K to a personal best of 14:31, along with strong half-marathon performance.

What Threshold Training Is

• Threshold training uses interval-style workouts divided by recovery.
• The goal is to help the body clear lactic acid more effectively, so you can hold faster paces for longer and become more “aerobic” across many distances.
• Lactate guidance is referenced as optional markers:
  • Around ~2 mmol (roughly LT1)
  • Around ~4 mmol (roughly LT2)
• Threshold is a range, not one exact pace.

Weekly Structure

Ben typically fits threshold training into the week like this:

• 3–4 threshold sessions per week
• Tuesdays: double threshold work
• Thu/Fri: a longer threshold workout
• Sunday: a progressive long run that finishes near threshold intensity

Ben’s Five Rules for Threshold Training

1. Control intensity

   • Don’t turn threshold into high-intensity.
   • Threshold should stay around 7–8/10 effort.
   • Sessions at 9–10/10 aren’t truly “threshold.”
   • Threshold is a range, not a single pace.

2. Keep workouts simple

   • Often repetitive and built from timed blocks.

3. Use the “golden mean”

   • Aim for about ~30 minutes of threshold work per session.
   • Examples:
     • 3×10 min
     • 6×5 min

4. Train both LT1 and LT2

   • Use more LT1 with some LT2 to build total threshold volume without living only at the upper limit.

5. Listen to your body

   • Avoid overtraining.
   • Too much threshold volume can make thresholds drop.

Five Threshold Workout Types Ben Uses

Each workout type is typically used within a 2-week cycle.

1. LT1 “easy” threshold

   • Example workouts:
     • 3×10 min
     • 6×5 min
   • Usually lower threshold effort (often around/under marathon pace)
   • Useful for double-threshold days

2. LT2 km/mile reps

   • Example workouts:
     • 6×1 km (or 5×1 mile)
   • Total threshold time: ~30 minutes
   • Rest: about 90 seconds
   • Beginners may start with fewer reps

3. 400m repeats (LT2 focus)

   • Current example: 20×400m
   • Suggested start for newer athletes: 8–10–12 reps
   • Rest: ~45 seconds (or ~30 seconds when very fit)
   • Pace can reach roughly 10K effort, because the chunks are short

4. Continuous tempo runs

   • Duration: 20–30 minutes
   • Traditionally around marathon-pace effort
   • Avoid overdoing it since there are no breaks

5. Progressive runs into threshold

   • Long runs that ramp from easy pace into LT1
   • Example (marathon prep):
     • 30 km from about 4:30/km down to 3:25/km

Advantages and Disadvantages

Advantages

• Often more sustainable than maximal hard training
• Potentially reduces injury risk
• Builds aerobic endurance useful across many distances
• Can reduce how much race-specific training is needed afterward

Disadvantages

• Requires patience:
  • Many people see benefits in 3–4 months
  • Deeper results can take 1–2 years
• May cap perceived top speed because it rarely trains above LT2
• Not ideal for people with limited weekly training time

Presenters / Sources

• Ben (channel host)
• DJI (sponsor; specifically mentions DJI Osmo Mobile 8)
• Jakob Ingebrigtsen (used as an example of threshold workload)
• Joshua Cheptegei (referenced in background)
• Yomif Kejelchu (referenced in background)