Is threshold run every week too much?

tiny (finger) prick wrote:

Barakus Obama wrote:

He doesn't know what hes talking about. A threshold run is slower than that, and is what most people think off as tempo run. Though, you should if financially able buy a small meter to test lactate to be sure you are doing treshold runs and threshold intervals (best way for long distance running to improve) sub 4.00 mmol lactate.

What meter do you suggest? How accurate are these things?

Lactate Scout+ or Pro. I would prefer the Pro. Very accurate, accurate enough for your own use. After a while you'll learn to feel the pace far better than before and won't have to test as much.

Kenyan runners feel their treshold much better because of the altitude. Marius Bakken has written about this, he testet himself constantly and after testing the Kenyans discovered that they often ran at threshold just by feel.

To me Lactic Threshold is the max speed where there is still a state of balance

with acid lactic production and its cleaning. Around 4mmol but that point can

be higher or lower than 4mmol. Beyond that speed the acid lactic begin

to accumulate in the muscles.

Usually a well trained runner can sustain that speed for 50 - 60 minutes.

So for an elite long distance runner LT speed is Half Marathon speed.

For other runners can be 15 k race speed.

For others 12k or even 10k.

Jack Daniels coach always remember that if you want to improve a function

you need to stress that function ,So in this case train at the exact pace of

the LT not faster or slower. Others coach they give a more generic definition

or better they give a wider range of pace where you can train your LT.

Anyway Threshold workout every week is ok.

And this of course depends from the event you are training for.

Example if you train for an HM. Threshold runs or Threshold rep. are very

important cos the speed is near to HM speed.

But of course is important for all other event . If we improve our

Lactic Threshold automatically I will improve my Marathon speed.

But also 5k speed and 10 k speed.

Of course I need also to train for the other event but just to say that

everything is connected.

I like the approach of coach like Steve Magness that use to put emphasis

on one type of workout during 6-8 weeks but at the same time not forgetting

the others types of workout.

Example you can do 6 - 8 weeks where your main workout will be LT

so once a week you will train LT. At the same time but not every week

you will also train the other speed .like Vo2 max (3000- 5000)

repetition at 1500 pace , hill sprint etc.

Than in another phase thing will change and the focus will be on Vo2 max

while others type of workout will be done less frequently.

The meaning of this approach is TO NOT forget what has been builded

before in the training.

As Coach Canova always said is not that an athlete loses his speed cos

he s doing long runs . He loses his speed cos he has stop to train it

Friidrett wrote:

tiny (finger) prick wrote:

What meter do you suggest? How accurate are these things?

Lactate Scout+ or Pro. I would prefer the Pro. Very accurate, accurate enough for your own use. After a while you'll learn to feel the pace far better than before and won't have to test as much.

Kenyan runners feel their treshold much better because of the altitude. Marius Bakken has written about this, he testet himself constantly and after testing the Kenyans discovered that they often ran at threshold just by feel.

Very interesting. Thanks for the recommedation. Are there viable less expensive options? $500 is tough to justify.

15-30k run half marathon-marathon pacs, 4:25-4:45 minutes per mile

yeah I do that once a week to get me ready for my 21 5k eer 22.

I find that running at LT pace is the best way to develop a wide range of abilities. HS and JH kids need this more than anyone

What ever happened to fast distance?

JamesRonaldRyun wrote:

What ever happened to fast distance?

On distance runs? Slow Americans happened. Or the select few benefit from it. Definitely doesn't contribute to the current depth from HS on up.

George213 wrote:

Kid running after kipchoge wrote:

I think he means 5k PB + 1 minute pace. That is if your PB is 12:37 for 5k (lol) you run at a 13:37 pace for a tempo of 5k, and not per mile

http://www.letsrun.com/forum/flat_read.php?thread=1277587

Day 6: 14-15 miles including 40-45 minutes at ATR pace (about 1 minute per mile over 5k pace - adjust to weather, terrain, fatigue, etc.)

Tinman seems to have a tempo built within a long run.

In this thread, though, he seems to suggest something different.

As mentioned, this ground has been covered in great detail and captured for posterity in the Carlinorunner section above the normal threads.

I have said for many years that tempo pace shoud be a range of paces from just slower than marathon pace down to 10km pace, depending upon the purpose of your workouts, what works for you, and the time of year. Think of tempo running as building your ability to clear and buffer lactic acid so that you can continue running a fast pace for a long time. Intensity and Time and inversely proportional. Hence, if intensity rises, then you must run for less time, and vice versa is true also. By denuement we derive that faster tempo runs should be run for less time to be optimally effective and slower tempo runs must be run for more time to be optimally effective. I suggest that 20-25 minutes of running at your 60-minue LT tempo pace is roughly equal to running at 40-50 minutes at your half marathon pace and 60-80 minutes at your marathon pace or close there abouts. Tinman