Ever wonder why one runner calls it a “tempo run,” another says “threshold,” and someone else talks about “cruise intervals”? It can feel like running jargon overload, but these workouts actually target the same system in slightly different ways. Let’s break down what they mean (and how to use each to get faster).

What’s “Threshold” Pace, Really?

Threshold pace is the fastest pace you can sustain without “redlining.” It’s that sweet spot where you’re working hard, but still in control — often described as “comfortably hard.” In more technical terms, threshold running happens just below the point where your body starts accumulating more lactate than it can clear (Jack Daniels, Daniels Running Formula, 2005). Training at this intensity improves your body’s ability to sustain faster paces longer — it’s one of the most efficient workouts you can do.

You can find your threshold pace either with a blood lactate test (usually in a lab setting), or an estimate based on a time trial (or race performance) and using a calculator or chart. Charts and calculators can get you a pretty good ballpark for threshold pace (we like the VDOT O2 Calculator). Keep in mind that it is an estimation and weather, terrain, and current fitness can affect your results.

Threshold runs target a specific pace. This is usually what you could hold for an all-out 60-minute race. These runs are fantastic for improving your lactate clearance and stamina at faster speeds. If you consistently include threshold runs in your training, you’ll notice your race paces start to feel easier. You will want to sustain around 20 to 25 minutes at threshold pace during a workout.

Example Threshold Run:

• 10 minute easy warm up
• 20 – 25 minutes continuous at threshold pace
• 10 minute easy cool down

Tempo Runs: The Big Picture

Tempo runs are the broader “category” that includes threshold running. Think of tempo as the umbrella term for faster, sustained efforts that sit below your all-out pace.

Tempo pace is often slightly slower than threshold. This is a pace you could hold for 45–60 minutes or even longer during marathon training. It’s perfect for building aerobic strength and endurance without tipping into fatigue.

Example Tempo Run:

• 10 minute easy warm up
• 45-60 minutes tempo (half-marathon to marathon pace)
• 10 minutes easy cool down

You’ll know it’s right when:

It feels steady and strong. It’s not easy, but you aren’t sprinting. And you finish feeling like you could do one more mile if needed.

Cruise Intervals: Threshold in Disguise

Cruise intervals are another way to train your threshold — but instead of one continuous effort, you break it into segments with short rests in between.The short recovery keeps your heart rate up but allows just enough rest to maintain quality. This helps you accumulate more total time at threshold pace. Because you get small breaks, you can hold a slightly faster pace and rack up more total work without burning out.

Example Cruise Interval Run:

• One mile easy warm up
• 5 x 1 mile at threshold pace with 1 minute rest
• One mile easy cool down

How to Use Them in Your Training

Each of these workouts develops your endurance and speed a little differently. We like to mix all three over a training cycle.This variety hits the same energy system in different ways, giving you better adaptation and more balanced fitness. Here’s what that may look like in your training:

• Week One- 20 minute continuous threshold run
• Week Two- 45 minutes at tempo pace
• Week Three- 5 x 1 mile at threshold with 1 minute jog recovery

By hitting different variations of lactate threshold training you will push the boundaries of your fitness.

A Few Coaching Reminders

• Don’t race your workouts. It’s better to be a little under threshold than to cross into anaerobic effort. Save that for speed days.
• “Comfortably hard” is your cue. If you’re grinding or gasping, slow it down.
• Stick with consistency. One threshold/tempo session per week (or every 10 days) is plenty when combined with easy runs and long runs.

Tempo, threshold, and cruise intervals are all tools to train your lactate threshold. This is one of the biggest keys to running faster at any distance. They’re not about running harder; they’re about training smarter. Learn to hit that “comfortably hard” zone regularly, and you’ll see your pace improve across every distance.

Want a Smarter Training Plan?

If you’re ready to structure your training the right way — with the perfect mix of easy runs, tempo work, and recovery — we can help. At Fast Pack Running, we create custom coaching plans built around your fitness level, goals, and schedule. Real coaches. Real plans. Real progress.

Get Started Here-> Run With The Fast Pack

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