I always thought lactate threshold was around 1 hour race pace. Recently my lactate threshold was measured at 182 bpm (94% mhr) . That's my avg heartrate for a 10k. 10k pr is 36.48.
To improve lactate threshold speed i have to run at around that heartrate ?
Hey.
10 k - marathon pace could develop your LT.
Also VO2max workouts and running volume.
You could so moderate LR with relatively fast last part or long reps like 1 - 2 miles at HM pace with short recovery.
Also fartleks like 2 min on 1 min moderate about 20-30 mins.
Heart rate is always affected by external factors so go by something else (speed, pace, power) if you have it. Those things are affected by other factors also, but in a much more predictable way.
Davidthema wrote:
I always thought lactate threshold was around 1 hour race pace. Recently my lactate threshold was measured at 182 bpm (94% mhr) . That's my avg heartrate for a 10k. 10k pr is 36.48.
To improve lactate threshold speed i have to run at around that heartrate ?
They probably used a standard 4 mmol protocol. 94% MHR is just the point where you start accumulating more than 4 mmol lactate, although it doesn't mean much. A fast-twitch runner with max lactate of 20 mmol will have his threshold at say 5-6 mmol, whereas a slow-twitch monster with max lactate of 5 mmol will have his at 3 mmol.
You are probably more of a slow-twitch runner, so your "1-hour" pace is more at 3 mmol instead of 4 mmol. To improve your threshold, someone already posted all the paces that can help improve it, and that's a lot. You could even improve it by improving your running economy, the more efficient you run the faster you will be at any given lactate or heart rate value.