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April Stride: Threshold + Speed


In Stride this month we are combining the forces of speed and threshold. Earlier this year we spent a whole month better understanding the feeling of moving at your lactate threshold. It can be subjectively defined as a comfortably hard pace. Something that you can sustain for longer periods of time (think 5k) and is doesn’t get you to the same “all-out” feeling we are so used to at Fly Feet.

Technically speaking, lactate threshold is the point where your body has accumulated lactate in its blood and is now producing it faster than your body can clear it. Also known as that feeling when your legs are heavy, lungs and chest are burning. This training teaches us to push the upper limits of our aerobic base and allows runners to maintain a faster pace over a longer period of time. Whether you are training for a 5k, marathon, or life this training allows you to find consistency in your pace.

Now let’s talk about speed. This is something that can come very naturally for some and takes a lot of practice for others. Based on performance history and genetics some athletes are able to recruit more fast twitch muscle fibers, which are the world-class sprinters of the world. Others need to spend time on developing these motor neurons through anaerobic and pure speed training. Speed can only develop if you truly touch on paces that you can’t sustain for more than two minutes.


If you only train at one speed, you will only run one speed. Speed training increases efficiency at all running paces making you faster at all distances. Each class will incorporate speed work either before, during, or after the bulk of threshold work, so your pace is never the same throughout.