I was wondering, how does one determine what pace to run a long "threshold" type workout, I have heard the term Aerobic Threshold but I hesistate to use it because people have different names for that type of pace. An example of a workout I had in mind would be a 10 mile total run with the middle 5-7 miles at "Threshold" Thanks
It depends on the purpose of the workout, but a 10 mile training run for quality should be run at slightly slower than half-marathon pace. Roughly 10-15 sec. slower than HM pace, which is pretty close to your aerobic threhold.
Normal lactate threshold run. Make sure that you stay a little bit under the threshold so you will have no problem. Usually 99% of letsrun people will go too fast on this.
xcbn wrote:
Normal lactate threshold run. Make sure that you stay a little bit under the threshold so you will have no problem. Usually 99% of letsrun people will go too fast on this.
I've heard lots of people say that most people run their tempos (or lactate threshhold runs) too fast. If I know my average heart rate for a recent half marathon, would an lactate threshold run be about 5 beats per minute lower than that, for say 30-45 minutes?
anaerobic threshold, or "tempo", you can run for about 20-25 minutes before you start tanking bad. (90% effort)
aerobic/lactate threshold, aka "steady state", you can run for about 60 minutes before you start going into the anaerobic zone. (80% effort)
if you cant make 60 minutes at even splits, then you are going too hard. most people do this too hard and run a mix of tempo/steady state...but their tempo accounts for most of the workout. and probably has diminishing returns in the overall big picture of a season.
not sure wrote:
If I know my average heart rate for a recent half marathon, would an lactate threshold run be about 5 beats per minute lower than that, for say 30-45 minutes?
That sounds about right. Stay under 88% per MHR or so, then it´s close enough.
retarded wrote:
aerobic/lactate threshold, aka "steady state", you can run for about 60 minutes before you start going into the anaerobic zone. (80% effort)
Aerobic threshold is different than what lactate threshold, or maximum lactate steady state.
If you start to go too anaerobic at 60min, you have been accumulating lactate by running a bit too fast in this case also. You won´t accumulate lactate if you stay under/at MLSS.
You don't 'go anaerobic' the same pace becomes increasingly more aerobic as you run. In a 60 minute tempo run, you burn an increasing amount of fat for fuel towards the end.
Everyone knows your hair splitting phrases already so you don´t have to post those again and again. Yes we know that the amount of anaerobic energy diminishes very soon.
Obviously most runners don't know this, so it's worth repeating.
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