Is the pace for a really hard (but not all out) 10 miler representative of one's LT pace?
Is the pace for a really hard (but not all out) 10 miler representative of one's LT pace?
LT (Lactate Threshold) pace is what you could hold if you had to run an hour, full-bore. Let's say you run 10 miles in 60 minutes (6:00 pace). If you do a continuous LT run in a workout, perhaps 20-30 minutes would suffice at 6:00 per mile. If you choose to run at a pace slower than the 6:00 per mile, then run a longer continuous run.
In your example, a 10 mile training run really hard, it would be reasonable to run 10 seconds per mile slower than all-out to achieve a solid, demanding workout.
Take note, it is not true to say that one must run only at LT pace to improve LT. A variety of paces on either side of true LT will work. There is a continuum of acceptable paces and distances that you can run. Pace (velocity) and distance are inversely proportional. You might run 4 miles at LT pace (6:00 per mile) or 8 miles at LT plus 10 seconds per mile (6:10 per mile) and achieve the same outcome; improved LT. On the other side of the LT benchmark, you could run 3 miles at 6 seconds per mile faster than LT (5:54 pace) to improve your LT. Make sense? Tinman
Also, as I've heard it described, LT pace is supposedly about what you could run all out for an hour. For world class guys, this might be half marathon pace. For slower folks, this might be 10k pace. But, that 1 hour pace seems to be the ticket.
Just RUN and stop worrying about all the details.
Using Daniel's training intensity charts i am a vdot of 73. and when compared to the racing intensity charts it is pretty accurate. I did 10mile "LT" runs using Daniel's "MP" pace of 5:16 per mile (52:30ish for 10 mile "LT" run). and my Prs are roughly on the 73 vdot chart of 14:23 and 29:55. so i believe its a pretty good indicator. even though i am more like 14:20 and 30:02 (maybe lack of endurance is all)
Man I'm getting tired of people replying with...Just go RUN. The "details" are what make this message board interesting and helpful. The "details" can actually make a difference and help you get faster....something I'll bet the majority of the people on this board are looking for.
here come the grammar police