Weak Lactate Threshold HELP!!!

you need to let your mom drop her bombs on your face and lactate on your head in order to increase your lactate threshold.

amateur

Your lactate threshold is fine - your map between your 400m, 800m and 1600m is pretty normal. But your aerobic capacity needs work - your 2-mile should be well under 10:00 range and you should be under 16:00 for the 5k. Add some longer 4-7 mile tempo runs and VO2 max intervals (6 to 8 of 800/1000m at ~2:25/3:10 with 200m jogs). What kind of mileage and long runs are you doing?

ive done as much as 50 for the pre-comp phase of this past track season but right now i am at around 60 miles a week and am looking towards increasing the mileage by 10 miles every three weeks this summer. all spring i ran 10-13 miles each sunday except the last month and have now started that up again and will increase my long runs this summer till they hit 15 miles.

Interestingly, I think I'm similar to the OP. This year, I ran 13:35 2.5 on VCP, and a 16:34 on an easier course, yet in track I ran a 9:29 2m and a 4:18. I'm now starting to prepare for college XC, which is 8 miles, and while I'm FINE doing my easy runs at 7 minute pace, my coach has told me to lower my moderate daily pace to around 6-6:30 per mile, and it is very difficult for me. Hopefully this will help develop my aerobic capacity and make me stronger in XC.

I agree with nyloco, you are doing just fine.

baller wrote:

Interestingly, I think I'm similar to the OP. This year, I ran 13:35 2.5 on VCP, and a 16:34 on an easier course, yet in track I ran a 9:29 2m and a 4:18. I'm now starting to prepare for college XC, which is 8 miles, and while I'm FINE doing my easy runs at 7 minute pace, my coach has told me to lower my moderate daily pace to around 6-6:30 per mile, and it is very difficult for me. Hopefully this will help develop my aerobic capacity and make me stronger in XC.

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Just wondering where you going to run college cross with an 8 mile cross course?

baller wrote:

Interestingly, I think I'm similar to the OP. This year, I ran 13:35 2.5 on VCP, and a 16:34 on an easier course, yet in track I ran a 9:29 2m and a 4:18. I'm now starting to prepare for college XC, which is 8 miles, and while I'm FINE doing my easy runs at 7 minute pace, my coach has told me to lower my moderate daily pace to around 6-6:30 per mile, and it is very difficult for me. Hopefully this will help develop my aerobic capacity and make me stronger in XC.

Just dont force anything. If you are running more miles than in the past and you are running faster, then you are just looking for either a major breakthrough or a major problem. For me, it turned out to be a major problem. I hit my peak mileage in college in my first year. This was followed by a number of injuries and two healthy years of getting up into the 70s.