Lactate Theshold a factor in a 3k race

for starters its spelled lactate threshold

Ideally, yes it is too late. It never hurts, however, to throw in some, even late in the season, to help with mental toughness. In addition to great physiological benefits reaped from LT running, it also does great things with pain tolerance and endurance. If you're looking at only a few weeks remaining in the season, however, I'd focus on sharpening workouts over LTs. Short sessions on the track of 7-10 minutes in which you alternate from 3k pace to 800m or so pace every 150-200 meters for a set period of time will ensure a distinct peak.

Lactate threshold workouts will give you the speed and fluidness of motion. Essential for middle distance training. Don't do them early in your season, or without a good base.

umm wrote:

for starters its spelled lactate threshold

Thanks for clearing that up. I never would have known what he was talking about.

Do you go around correcting every typo?

Dornography wrote:

Short sessions on the track of 7-10 minutes in which you alternate from 3k pace to 800m or so pace every 150-200 meters for a set period of time will ensure a distinct peak.

Run for 7-10 minutes at a pace that you could only sustain for 7-9 minutes in a race, but speed up to a 15-second 100m every half-lap?

Nobody could do this, by definition. You must have meant something else.

lactate wrote:

Lactate threshold workouts will give you the speed and fluidness of motion. Essential for middle distance training. Don't do them early in your season, or without a good base.

Lactate threshold workouts are continuous runs done at 15k race pace, or close to it. For low mileage runners they are just 35-45 minutes or 7.5 miles. For higher mileage runners they are 50-60 minutes and around 10 miles.

They don't contribute to speed development at all.

You are talking about Lactate Tolerance training. Totally different.

you just berated someone for posting an impossible workout, yet you want people to run ten miles at 15k pace?

think before you post wrote:

you just berated someone for posting an impossible workout, yet you want people to run ten miles at 15k pace?

Not so fast. "Lactate Threshold" is a term that means there is a discontinuity in the pace/lactate curve of your body if you were to graph it. The pace that lactate starts to accumulate at a higher rate than the linear relationship at paces slower than lactate threshold.

This pace happens to closely coincide with someones 15k/10M race pace.

It is common practice for very good runners to run a 9-10 mile run at about (10-15 secs slower)/mile than they would in a race. Ever heard of someone running 49-50 minutes for 10 miles in a workout? Yeah, those guys can 47-48 in a race. Or :10-:15 a mile slower than all-out.

I don't need anybody to corroborate this as it is taught in Running 101, but this is standard fare in Tony Benson's book "Runninng With the Best."

It says this in my post anyway. Read it.

darkness wrote:

:10-:15 a mile slower than all-out.

It says this in my post anyway. Read it.

no, it doesn't. it says "at 15k race pace, or close to it"