Beginner running
What threshold running is and how to do it.
Threshold pace is roughly the pace you could hold for an hour all-out. It's hard but controlled.
How it feels
Comfortably hard. You can speak in short phrases, not sentences.
Session formats
3 × 8 minutes, 4 × 6 minutes, 5 × 1 km — all with short jog recoveries.
When to add it
After 3–4 weeks of consistent easy running.