Threshold Control, Speed Finish

This part of the season is about turning general fitness into usable performance. The work shifts from simply accumulating miles and consistency toward learning how to handle higher effort while staying smooth, efficient, and in control. That transition matters because trail racing rarely rewards short bursts of fitness. It rewards athletes who can stay composed when effort rises and fatigue slowly accumulates.

This week continues that progression. The focus is operating right at the edge of high aerobic output while maintaining mechanical efficiency and effort discipline. This is not about chasing splits or proving fitness. It is about reinforcing what strong, sustainable hard running actually feels like.

When threshold work is done correctly, it builds durability, improves fuel efficiency at higher efforts, and makes late-race pacing more predictable. The short speed work at the end keeps neuromuscular sharpness in place without adding unnecessary fatigue. If executed well, you should finish feeling worked, but stable and capable, not depleted.

—The Ascend Trail Running Team

The Workout

Location: El Molino Track
Time: 5:45 PM
Parking: Free
Restrooms: Inconsistently available (plan accordingly)

Warm-up

Band activation
1 mile easy running

Drills

A/B/C skips
1–2–3 drill

Strides

2 × 100 meters, relaxed and smooth
Focus on posture, arm swing, and cadence

Main Set

We will offer two options using the same structure and intent:

Workout Options	Workout Details
Option 1 (Compact Set)	4X1k @lactate threshold w/ 200m jog Full rest 4X200m @5k w/ 200 walks
Option 2 (Extended Set)	6X1k @lactate threshold w/200m jog Full rest 4X200m @5k w/ 200m walks

Cool Down

Easy running and light stretching until fully settled

Threshold pace

Threshold pace should feel hard but sustainable. You should be able to sneak a nose breath in every third breath. This effort level should feel fast but you should feel strong doing it. Take the first few reps conservatively and aim to hit your anaerobic threshold, or LT2, on the last rep. Your pace should plateau around the middle of the workout and your heart rate will naturally drift towards your anaerobic threshold as you progress through the workout.

1,000 meters is 2.5 laps. This means you will end half a lap away from where you started so just slowly jog over to the start line and start your next repetition. If you need a bigger rest period, walk the 200m. Note, if you are pacing correctly you should feel strong enough to slowly jog after each rep. Use the rest interval to help you gauge how hard the repetition was.

If you feel like you are running out of steam mid-workout, stop at 4 reps. You will want to end the workout feeling like you could do a few more reps. We do not want to cross the anaerobic threshold for even a few minutes. Crossing into anaerobic efforts will cause your lactate levels to quickly increase and your body will need much more time to recover. The goal for today is to give our high end aerobic system a nice big boost with minimal muscle breakdown.

Extra tip: Most modern running watches provide an estimated threshold heart rate. This number will vary a lot from runner to runner but it is actually pretty accurate. Try not going over your threshold heart rate for too long during this workout.

5K pace

Not a sprint but typically about 30 seconds per mile faster than anaerobic threshold, or LT2. Run these pretty hard to get a small dose of speed sprinkled on your workout. Go through the line at the end of each rep, try not to slow down before the line. Walk back to the start.

Spring Program Registration Is Open

Our full Spring schedule is now live and runs all the way through June. This is the most complete and thoughtful schedule we’ve put together. It balances aerobic development, trail-specific strength, skill work, and race-adjacent long run opportunities across multiple months of training.

Ascend Spring Schedule

This is not just a collection of workouts. It is a full season progression designed to support runners targeting spring and early summer races, as well as runners who simply want consistent, structured trail training.

You will see:

Progressive Wednesday quality sessions
Purposeful long run location rotation
Skill and terrain progression across the season
Flexibility for different race distances and experience levels

Ready to sign up? Register here.

Local Trail Events (Run or Volunteer)

Empire Runners — Ilsanjo Weekend | March 8
This is a brand new race from Empire Runners. Distances include a 10-miler, 4-miler, and 1K. Great early-season effort and a strong way to support a new local event. For more info, click here.

Lake Sonoma 50K / 100K | April 8
One of the most important races in our regional trail calendar. Racing, pacing, crewing, or volunteering all help support the broader trail community. For more info on this race, click here. For volunteer opportunities, click here.

Annadel Half Marathon (Half / 10K / 5K) | April 18
Local trails, multiple distance options, and strong community turnout. Great entry point for newer trail racers or a solid effort day for experienced runners. For more info on this event, click here.

Have Questions?

We are here to help. Reply to this email, or reach out via ascendtrailrunning@gmail.com.