The 5 Worst Threshold Running Mistakes Everyone Makes (Avoid These)

Your tempo runs aren't making you faster—they're actually making you slower, and I spent years proving this the hard way before finally figuring out what actually works.

Threshold training can be a total game-changer or a complete waste of time if you’re doing it wrong. In this episode, I break down five common mistakes that most runners make with threshold runs and how to avoid them without running more or working harder. Whether you’re training for a race or just want to get faster without burning out, this one’s for you. You’ll learn how to find your real threshold, why sub-threshold training matters more than you think, and how to stop wasting energy on the wrong workouts. It's not about pushing harder; it's about running smarter.

Key Takeaways

1. Running too hard at threshold isn’t helping—it’s hurting: Pushing past your real threshold pace turns training into survival mode, not progress.
2. Without an aerobic base, threshold workouts fall flat: You need solid endurance first or you're just adding stress your body can't handle.
3. Doing the same threshold workout every week kills results: Progress comes from variety, timing, and knowing when to pull back.

Timestamps

• [01:08] What Is Threshold Training?
• [02:08] Run Science Nerd Break #1 - Lactate Is Good
• [03:27] The 5 Dumbest Threshold Mistakes – Mistake #1: Running It Too Fast
• [04:21] Mistake #2 - Skipping The Aerobic Base Phase
• [05:13] Mistake #3 - Doing Threshold While You're Fatigued
• [06:20] Use This To Improve Your Threshold The Smart Way
• [06:56] Mistake #4 - Calling Everything Threshold
• [08:13] Mistake #5 - Doing It Every Week Forever
• [09:27] Bonus Tip - Do Threshold Runs In The Same Consistent Place
• [10:04] What You Really Need To Improve Your Threshold

Links & Learnings

• 📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan https://dlakecreates.com/lactatebundlefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/lactate2mistakes
• Learn about what your lactate threshold is and how to train it here- https://dlakecreates.com/lactate1wtf
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold
• Follow DLake on Instagram – https://instagram.com/dlakecreates
• Follow DLake on Strava – https://www.strava.com/athletes/120507

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