Actually, not that insane now that I think about it, but obviously a big drop off between 1500 and 5k performance.
I don’t know anything about mmol lactic values and only a cursory amount about Ingebrigtsen training so I’m really not the genius you’re looking for. Lactic Threshold pace is historically, crudely considered the pace you could run for an hour race. For you, maybe that’s 5:30-5:35, I don’t know, and nobody is going to know exactly with the info you’ve provided.
This post was edited 9 minutes after it was posted.
Unfortunately, the 800 is too short of an event to reliably pull an LT pace from. You're also a much stronger athlete on the anaerobic side than the aerobic, which complicates things a bit.
Your LT pace could be anywhere from 5:12/mi to 5:44/mi. I say split the difference at 5:28/mi. You may not be able to tell if that's too slow for threshold, but you will know if it's too fast. Adjust accordingly.
By my math he's 37% anaerobic in the 800m, compared to a range of 15-33% for 9 out of 10 runners. He's an outlier for sure.
I don't see him being a strong 5K guy regardless of how he trains, but a strong focus on his anaerobic strengths supplemented by regular threshold work could produce a very good 800m/1500m
Actually, not that insane now that I think about it, but obviously a big drop off between 1500 and 5k performance.
I don’t know anything about mmol lactic values and only a cursory amount about Ingebrigtsen training so I’m really not the genius you’re looking for. Lactic Threshold pace is historically, crudely considered the pace you could run for an hour race. For you, maybe that’s 5:30-5:35, I don’t know, and nobody is going to know exactly with the info you’ve provided.
it is pretty insane
1:53 isn't phenomenal 800 speed - he's not a 48/1:53 guy who runs one 1500 at the start of track to see where strength is at
You'd think he could pretty comfortably run 8:30 3000
Actually, not that insane now that I think about it, but obviously a big drop off between 1500 and 5k performance.
I don’t know anything about mmol lactic values and only a cursory amount about Ingebrigtsen training so I’m really not the genius you’re looking for. Lactic Threshold pace is historically, crudely considered the pace you could run for an hour race. For you, maybe that’s 5:30-5:35, I don’t know, and nobody is going to know exactly with the info you’ve provided.
it is pretty insane
1:53 isn't phenomenal 800 speed - he's not a 48/1:53 guy who runs one 1500 at the start of track to see where strength is at
You'd think he could pretty comfortably run 8:30 3000
It’s kind of insane. I initially replied only “3:53 1500 and 16:00 5k is insane” and then I thought that wasn’t very helpful, almost bordering on rude. I myself as a teen ran 1:56/4:23 1600 on 16:40 5k XC ability, so his discrepancy isn’t that much more extreme, particularly if the 16:00 was on an XC course. Maybe he’s closer to 15:00 on a track the day he ran 3:53, I don’t know.
Anyway, it seems like he might have the right idea: improve his relatively weak endurance to improve his 1500 time.
Actually, not that insane now that I think about it, but obviously a big drop off between 1500 and 5k performance.
I don’t know anything about mmol lactic values and only a cursory amount about Ingebrigtsen training so I’m really not the genius you’re looking for. Lactic Threshold pace is historically, crudely considered the pace you could run for an hour race. For you, maybe that’s 5:30-5:35, I don’t know, and nobody is going to know exactly with the info you’ve provided.
it is pretty insane
1:53 isn't phenomenal 800 speed - he's not a 48/1:53 guy who runs one 1500 at the start of track to see where strength is at
You'd think he could pretty comfortably run 8:30 3000
I had pretty similar PRs. I never measured my blood once. But I found anywhere from 5:20–6:10 worked for a threshold effort for me. Longer run, maybe with a progressive finish? I'd finish around 6:00 mile. 3 minute reps with short rest? Closer to 5:20. Something like 5x5min and I would usually run around 5:40ish for the fast parts.
1:53 isn't phenomenal 800 speed - he's not a 48/1:53 guy who runs one 1500 at the start of track to see where strength is at
You'd think he could pretty comfortably run 8:30 3000
It’s kind of insane. I initially replied only “3:53 1500 and 16:00 5k is insane” and then I thought that wasn’t very helpful, almost bordering on rude. I myself as a teen ran 1:56/4:23 1600 on 16:40 5k XC ability, so his discrepancy isn’t that much more extreme, particularly if the 16:00 was on an XC course. Maybe he’s closer to 15:00 on a track the day he ran 3:53, I don’t know.
Anyway, it seems like he might have the right idea: improve his relatively weak endurance to improve his 1500 time.
Since letsrun is known to harbour SUPER geniuses, can someone PLEASE tell me my threshold pace (<4mmol) with such limited information.
I plan on copying Jakobs 10x3:00 and 5x6:00. Thanks in advance for your brilliant deliberation!
Don’t do the 6 min session. You are a fast guy and running longer, slower reps will mess with your muscle tension. Build up to it over time.
Do the 3 min reps and the 400s. Threshold isn’t a pace, but a feeling. The 3 min reps and the 400s will allow you to run faster while still being really aerobic because it’s so short.
Pace? Just go at an effort where you feel like you could have some conversation if you wanted to, but don’t prefer to. That’s probably generally right.
For my mid-d people we just start at the lane 8 400m start line. When they stop at the finish line, your recovery is however long it takes to get back to the lane 8 start line again.
I ve been following some of Your posts lately, and find them quite helpful. Can you shoot me an email to discuss some of my questions about training? bencekelemen95 “at” gmail.com
