Threshold intervals sit at the high end of threshold training — performed at or slightly above lactate threshold and often close to 10K race pace.

In this episode of Run Faster with Coach Justin, you’ll learn:

• What threshold intervals actually are

• How they differ from tempo runs

• Why they must be done as intervals

• How long reps should last (3–8 minutes)

• How much recovery to take (¼–⅕ of work duration)

• The biggest pacing mistakes runners make

At this intensity, lactate accumulation increases and acidity rises quickly — which is why precise execution matters. Threshold intervals improve your ability to buffer acidity, sustain race pace under fatigue, and raise your lactate threshold effectively.

We also cover:

• Time trials in training

• Progression runs

• Negative splits and pacing control

If you’re training for a 5K, 10K, half marathon, or marathon, this workout can significantly elevate performance — when programmed correctly.

Listen to parts 1 and 2 (Steady-State and Tempo) to understand the complete threshold training system.

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