Nearly every week during the year, regardless of my training block, I do a continuous tempo run of around 40 minutes.

Building up towards an hour as I become stronger and then also adding incline depending on the time of year.


I think what I do is loosely called by most people their threshold run, but I specifically do it slightly easier, strictly keeping below a set heart rate. In the early days the heart rate ceiling worked out by a laboratory lactic level testing in the Olympic programs before I’d start a main block of training.

But this isn’t necessary for most (and now myself as well) the goal pace is simple to work out. Aim to make the 40 minutes running ย at best pace you can while staying even and in control. You will notice a slight heart rate drift (+5-10 beats) throughout the session which is normal but if you suddenly see a spike in heart rate or you start gasping for breath then it’s beyond the aerobic capacity.


Each week I stick by the same heart rate ceiling running with my ย  Polar V800 watch and plan to improve on both speed and increase distance week by week as I become more efficient. It’s my way of teaching both my muscular and cardiovascular system to operated as aerobically efficient as possible, which is specific to what I need to achieve running at the back end of long triathlons or run long distances at speed when I won’t know the time I’ll be running for because of unknown terrain trail running.

Polar OH1 Optical Heart Rate

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