how to do lactate threshold intervals with HR monitor?

Why would you do 1k tempo repeats? That makes zero sense. You can hardly get your HR to LT in that short of time, then you take a rest? Talk about a waste of time.

The very best tempo workout is a continuous run. Slap a heart rate monitor on and go run. Warm up 10 minutes, then run 30 minutes starting with a HR around 160 and progress to 170 by the end of your run. Cool down another 10 minutes. Do this weekly and you are golden.

Seriously. Do not do 1k tempo repeats. That is worthless compared to a 30 min continuous run.

noonekows wrote:

20years old here. My focus is on 3000sc but I also race from 1500 to 10k.

I want to know how to improve LT. I tested it in a lab and the result shows that my threshold is at 170bpm.

I already do tempo runs of 20-25 minutes and broken tempos of 2x15 minutes at around 170bpm.

I want to know how to do 1k LT repeats, how many of them I should do, what time should I rest and what HR should I have at the end. Same questions for Ingebritsen-type 400 repeats.

thanks in advance.

I assume you mean Jack Daniels's cruise intervals? If so I think I should just quote it here.

"Cruise intervals are short-rest intervals performed at threshold pace. Here, because the duration of the individual runs within a cruise-interval session is relatively short, it's important to do each run at threshold pace. The typical duration of individual runs within a cruise-interval session varies from about 3 to 15 minutes, with 1 minute of recovery time following each 5 minutes of run time. For example, when doing cruise-interval miles the rest between runs is usually 1 minute; between 2-mile repeats, a 2-minute rest is appropriate." Running Formula

Btw, just curious, what is your maximum heart rate?

There's nothing magical about being exactly at 170.

First of all, any LT test is not precise and even if it was, it's just your LTHR on a given day, the next day it may be off quite a bit.

Second, you don't have to be exactly at LT to improve LT. Any aerobic run will improve LT (by stimulating growth of mitochondria). But you probably want to improve lactate clearance/utilization as well, so you need to be producing significant amount of lactate, but not so much that it overwhelms you and it will be too short. Basically, you want to be on the safe side of your LT (below it for 5 bpm is much better than above it for 5 bpm!).

TLDR: just try to maximize time at the range about 10 bpm below your LTHR. Don't be too precise about it. Try to stay in the 160-170 range, do jogging recovery down to 155-150 (whatever time it takes), then do it again. 1ks are fine, but you might find longer intervals more efficient. Don't turn it into a race, it's better to finish it while still feeling ok, recover and do it again soon. Consistency is key, like always.

Def Do Dis wrote:

Why would you do 1k tempo repeats? That makes zero sense. You can hardly get your HR to LT in that short of time, then you take a rest? Talk about a waste of time.

The very best tempo workout is a continuous run. Slap a heart rate monitor on and go run. Warm up 10 minutes, then run 30 minutes starting with a HR around 160 and progress to 170 by the end of your run. Cool down another 10 minutes. Do this weekly and you are golden.

Seriously. Do not do 1k tempo repeats. That is worthless compared to a 30 min continuous run.

I think they both have their place. Yes, you may get more from a continuous run , but when it's hot out there, and you aren't quite in shape, it may still be a good idea to break it up. Just make sure the rest is short, so that it doesn't take as long for HR to get back "in zone".

But he is already doing 2x15 and continuous 25 min LT runs. Why would he take a HUGE step back to do 1k LT repeats. Makes no sense based on what shape he is in. If it's hot, run in the morning. Problem solved.

Def Do Dis wrote:

Why would you do 1k tempo repeats? That makes zero sense. You can hardly get your HR to LT in that short of time, then you take a rest? Talk about a waste of time.

The very best tempo workout is a continuous run. Slap a heart rate monitor on and go run. Warm up 10 minutes, then run 30 minutes starting with a HR around 160 and progress to 170 by the end of your run. Cool down another 10 minutes. Do this weekly and you are golden.

Seriously. Do not do 1k tempo repeats. That is worthless compared to a 30 min continuous run.

Hmmm well there is a family that does only threshold repeats and never does continuous tempos. They are doing alright. Only 3 European champions in the family though.

George213 wrote:

I assume you mean Jack Daniels's cruise intervals? If so I think I should just quote it here.

"Cruise intervals are short-rest intervals performed at threshold pace. Here, because the duration of the individual runs within a cruise-interval session is relatively short, it's important to do each run at threshold pace. The typical duration of individual runs within a cruise-interval session varies from about 3 to 15 minutes, with 1 minute of recovery time following each 5 minutes of run time. For example, when doing cruise-interval miles the rest between runs is usually 1 minute; between 2-mile repeats, a 2-minute rest is appropriate." Running Formula

Btw, just curious, what is your maximum heart rate?

Is the rest static or slow jog, and does this matter?

Alfie wrote:

George213 wrote:

I assume you mean Jack Daniels's cruise intervals? If so I think I should just quote it here.

"Cruise intervals are short-rest intervals performed at threshold pace. Here, because the duration of the individual runs within a cruise-interval session is relatively short, it's important to do each run at threshold pace. The typical duration of individual runs within a cruise-interval session varies from about 3 to 15 minutes, with 1 minute of recovery time following each 5 minutes of run time. For example, when doing cruise-interval miles the rest between runs is usually 1 minute; between 2-mile repeats, a 2-minute rest is appropriate." Running Formula

Btw, just curious, what is your maximum heart rate?

Is the rest static or slow jog, and does this matter?

IIRC, JD didn't specify, but I've heard it might be better with passive rest for lactate tolerance, though I doubt it really matters in the grand scheme of things.

Darby was right on the money. Consistency is key.

Def Do Dis wrote:

George213 wrote:

I think they both have their place. Yes, you may get more from a continuous run , but when it's hot out there, and you aren't quite in shape, it may still be a good idea to break it up. Just make sure the rest is short, so that it doesn't take as long for HR to get back "in zone".

But he is already doing 2x15 and continuous 25 min LT runs. Why would he take a HUGE step back to do 1k LT repeats. Makes no sense based on what shape he is in. If it's hot, run in the morning. Problem solved.

It really depends, I live in HK and the weather here is suffocating, even in the morning. 25C+ dew point all day long is the norm in summer(subtropical climate is a b!tch!).

peekay wrote:

Def Do Dis wrote:

Why would you do 1k tempo repeats? That makes zero sense. You can hardly get your HR to LT in that short of time, then you take a rest? Talk about a waste of time.

The very best tempo workout is a continuous run. Slap a heart rate monitor on and go run. Warm up 10 minutes, then run 30 minutes starting with a HR around 160 and progress to 170 by the end of your run. Cool down another 10 minutes. Do this weekly and you are golden.

Seriously. Do not do 1k tempo repeats. That is worthless compared to a 30 min continuous run.

Hmmm well there is a family that does only threshold repeats and never does continuous tempos. They are doing alright. Only 3 European champions in the family though.

So one group of dopers who run everything on a track is proof that 1k tempo intervals are better than continuous tempo runs. Take a look at the hundreds of Kenyans who are all faster than those weirdo speed suit wearing dope heads. They never step foot on a track and do long tempo pretty much daily. Want to talk about which approach is better now? And no one cares about European Championships. That's not even a top 20 meet in the world bro.