Is it worth it to do 45 min tempos when the longest I'll be racing this track season is 12 minutes?

name wrote:

Semantics. Marius ran ZERO 10k´s in his prime

It amazes me how wrong poster conclusions in LRC like the one you do.

Do you think Marius is select for his country to run the european 10k champ and he does not run his prime. No he did try his best. Simply he could run faster 10k. Good VO2max able him 13:06. Poor LT condition for the 10k.

name wrote:

Hey dumbass, Marius has run 13.06 5k. What is your PR

13:06 with drugs in one Rome meeting. 13:46 without drugs in the Olympics.

No, a 45 minute threshold run is not a good idea. You are preparing for a race that takes 12 minutes, thus you train for that. A 45 min tempo run does give the same benefits as a shorter, faster paced tempo run. More miles do not mean faster times. Try sessions like 4-6x1200 at your 20 min tempo pace (which can be found by looking at a chart-like daniels), 3xmile at tempo pace, or 6-8x800 at tempo pace. Rest will usually be 1-2 minutes. Develop speed then develop endurance.

Towson exile wrote:

No, a 45 minute threshold run is not a good idea. You are preparing for a race that takes 12 minutes, thus you train for that. A 45 min tempo run does give the same benefits as a shorter, faster paced tempo run. More miles do not mean faster times. Try sessions like 4-6x1200 at your 20 min tempo pace (which can be found by looking at a chart-like daniels), 3xmile at tempo pace, or 6-8x800 at tempo pace. Rest will usually be 1-2 minutes. Develop speed then develop endurance.

Didn't we alrweady cover this here that we tried that approach in the 90s with very poor success.

Next time you build a house and put the roof on first, give me a call. I would like to witness an amazing feat such as that.

rocket science wrote:

It amazes me how wrong poster conclusions in LRC like the one you do.

Good VO2max able him 13:06.

Poor LT condition for the 10k.

This is wrong conclusion. LT is way more important than VO2max at 5k also. Do your homework.

If you are doing 60-70 a week, then I think it is "best" to do something like this:

M: 7 mi easy - 6-8x100m at 400pace full rest betw - on grass

T: 45 min tempo altern. with 20-30 min tempo - get in 7-10 total

W: 7 mi easy - just base training

Th: 30-45 min fartlek - 3:00 on/off or 5:00 on/off, ladders whatever - warmup 5-15 min, then fartlek, then 5-15 CD - total 5-10 mi

F: 7 mi easy - just base training

Sa: 10-12 mi easy - long run

Su: 2-3 mi easy OR do some other sport that you like - safety valve day - swimming, skiing, skating

This may be a little "light" as it adds up to 54 with the MAX listed, but you get the idea. To grow the mileage, first increase the hard days, then the long run, then the easy days. Increasing each day listed (or what you are already doing) by 2 miles will give you 70mpw. This is a classic HARD/EASY plan and is similar to what I did as a freshman and it lead to 3200s in 10:55 down to 10:20 at the end of the year(for a male).

I think you may find it hard to run 60-70 as I was running 40-50 leading up to that season and was very tired. Once the season started I got a few weeks in at 60-70 but we ran nearly every morning ... I was also running around a minute faster than your 11:45 target.

But GOOD LUCK, don't listen to the naysayers. If you want to run in college, this is how you have to go after it. If you are disciplined you might be running 11:00 by next year ... who knows? I ran 12:29 in 7th grade, and was 2:00 faster two yrs later.

name wrote:

I´ve waited you clown to pop up. I don´t know about freakin lactate threshold, but there is a lactate threshold. A brief lecture for you; maximum lactate steady state=Max lass=lactate threshold.

There is no maximum lactate steady state, glycogen stores are limited, thus lactate production and appearance in the blood cannot be maintained as a steady state at a constant pace. Look more carefully at the data and you will see that the concept has been carefully manipulated to suit the whims of people with a vested interest in promoting such a concept.

Yes there is a term to describe intensity; maximum lactate steady state. Glycogen stores can be sufficient for about 90min run at LT intensity.

"Look more carefully at the data and you will see that the concept has been carefully manipulated to suit the whims of people with a vested interest in promoting such a concept".

You sound paranoid. Show me the data or evidence before you are AGAIN against common knowledge. Or why bother, you won´t have the data to deny the existence of MLSS.

If I run 90 minutes at 3mmols of blood lactate, is that my threshold?

what if I run 60 mins @ 4mmols?

or 50 mins @ 5mmols

or 40 @ 6mmols?

Or 30 @ 7mmols

or 20 @ 8mmols?

or 10 @ 9mmols?

or 3 @ 10mmols?

Which one of those runs is my Maximal Lactate Steady State?

weIlnow wrote:

If I run 90 minutes at 3mmols of blood lactate, is that my threshold?

what if I run 60 mins @ 4mmols?

or 50 mins @ 5mmols

or 40 @ 6mmols?

Or 30 @ 7mmols

or 20 @ 8mmols?

or 10 @ 9mmols?

or 3 @ 10mmols?

Which one of those runs is my Maximal Lactate Steady State?

I can´t predict your LT based on numbers. At MLSS the lactate doesn´t accumulate until you increase your effort.

Faster than LT the lactate will accumulate.

You can run at MLSS as long as you run out of glycogen.

Contact a physiology lab and do the test.