Hi I just had my latest lactic test results and determined I have a threshold of 3:40/km. Long story short this is a big improvement from my last test 5 months ago.
Getting ready for track season as a 3k/5k runner, what should i do for workouts? Tempos? Vo2 max workouts, etc?
That seems like an odd statement as you will have different results based on significant amount of criteria. You should have varying paces, rest, length of reps, and volume. The lactate test should be administered throughout this varying criteria so you can identify the correct paces during the specific workout. I’m not sure how to respond.
Odd???? wrote:
That seems like an odd statement as you will have different results based on significant amount of criteria. You should have varying paces, rest, length of reps, and volume. The lactate test should be administered throughout this varying criteria so you can identify the correct paces during the specific workout. I’m not sure how to respond.
you mean this?
2 mmol: 4:05/km
4 mmol: 3:40/km
2.2-3.5 mmol: 4:01/km-3:45/km
3.5-6 mmol: 3:45/km-3:25/km
Bump
Sanja wrote:
Long story short this is a big improvement from my last test 5 months ago.
If you had so far a big success with your training, don't change it. You can see this labor data as an intermediate result, and you can test again a half year or year later to check your progress. However, the test protocol, treadmill has to be identical to compare. That means in pratice , go to the same labor again, if you were happy with it.
Thanks yes it was the same facility and machine.
I suppose some of my training will transition to more Vo2 and quicker paced work as I will be competing in 3k/5k and some mile races indoors vs training for 6km XC. Thanks
Bump
If you wanna go full out norwegian through the base period (try to through in some doubles on threshold days). For example:
Tuesdays: 5 x 6 min at 4:05 (morning).
25 x 60 sec at 3:45
thursdsys: 5 x 6 min at 4:05 (morning).
10 x 3 min at 3:50 in the afternoon.
Frame it and put it on your wall. If you know your speed at LT, though, you might be able to do something with that.