Masters On The Move

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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What does it take to become one of the greatest ultramarathon runners of all time?

In this episode of Masters on the Move, we sit down with 9-time Comrades Marathon champion Bruce Fordyce to unpack the mindset, training philosophy, and life lessons behind his legendary career.

Bruce shares:

The story behind his dominance at Comrades
His up and down course records — and how long they stood
His 50-mile world record at the 1984 Chicago Ultramarathon (only broken in 2019 by Jim Walmsley)
Winning the London to Brighton ultramarathon three years in a row
How his mindset evolved over decades
Why community running like parkrun matters more than ever
Advice for masters athletes who want to perform at their best

Whether you’re chasing a personal best or simply want to keep improving with age, this conversation is packed with wisdom from one of endurance sport’s true icons.

👉 Subscribe for more conversations with athletes redefining what’s possible beyond midlife.

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Tempo runs sit in the middle range of threshold training — and they may provide the biggest return on investment in endurance performance.

In this episode of Run Faster with Coach Justin, we break down tempo training using clear threshold terminology so you understand exactly:

• What tempo running actually is
• How it differs from steady-state and threshold intervals
• Why tempo improves lactate clearance
• How long tempo efforts should last
• Continuous vs interval tempo structure
• The biggest mistake runners make

Tempo workouts are sustained efforts lasting 15–40 minutes (or longer for advanced runners), performed slightly below lactate threshold. Done correctly, they raise your lactate threshold, improve stamina, and increase your ability to hold faster paces for longer — without tipping into excessive fatigue.

If you’re training for a 5K, 10K, half marathon, or marathon, tempo work belongs in your weekly structure.

Watch Part 1 (Steady-State) and Part 3 (Threshold Intervals) to understand the complete threshold training system.

Subscribe for evidence-based coaching designed to help you train smarter and run faster.

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In this episode of Masters on the Move, I sit down with Pieter Vermeulen — endurance athlete, Ironman finisher, and lifelong student of resilience — to explore a journey that began in 1988 during South Africa’s isolation years and continues today at provincial and international level.

With over 100 triathlons completed, 5 Ironmans, and 6 half-Ironmans, Pieter’s path has taken him from Olympic aspirations to qualifying for the brutal ICON XTRI, where only 250 athletes are invited annually. Representing South Africa, he narrowly missed the mountain cutoff and finished at the bottom of the field — an experience that reshaped his understanding of success, identity, and mastery.

But this conversation goes far deeper than racing.

We unpack:

The evolution from chasing performance to cultivating longevity
Training smarter as a masters athlete
Science-based nutrition and natural performance strategies for older men
The role of neuroplasticity and medicinal mushrooms in endurance performance
Why fueling the brain may be as important as fueling the body
The powerful parallels between endurance sport and spiritual formation

This episode is about resilience, reinvention, and the discipline to keep moving forward — especially when the mountain still lies ahead.

If you’re a masters athlete, a triathlete, or simply someone determined to perform at a high level beyond midlife, this conversation will challenge and inspire you.

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If you want to build real stamina and improve your lactate threshold without burning out, you need to understand steady-state running.

Steady-state training sits at the low end of threshold training. It’s one of the most overlooked workouts in distance running — yet it forms the foundation of marathon and half marathon performance.

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

• What steady-state training actually is
• How it differs from tempo and threshold workouts
• Why it improves lactate clearance and aerobic durability
• How to structure a steady-state session properly
• The most common mistake runners make

Threshold training builds stamina by increasing your ability to clear lactate and buffer acidity — allowing you to hold faster paces for longer. Steady-state work develops that system without excessive fatigue, making it essential for long-term progress.

If you’re training for a 10K, half marathon, or marathon, this workout belongs in your program.

Subscribe for more evidence-based running coaching designed to help you train smarter and run faster.

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