Our Saturday morning long runs are a staple of marathon training success. Lactate Threshold training is also a key ingredient and will stimulate the physiological changes to enable you to build stamina, run faster, and feel more comfortable at marathon pace. You will notice these are incorporated into your training schedule on Tuesdays. Lactate Threshold training is accomplished via Tempo (T) runs and Lactate Threshold (LT) or “Cruise” intervals
Tempo Runs are steady runs at lactate threshold pace that last 20 minutes or more. You should be able to maintain this pace for up to an hour in a race. In order to maintain a steady rhythm, it is recommended that tempo runs are done in mild weather conditions on flat even terrain; the goal is to maintain an even intensity of effort for a long period of time. Hills, uneven footing and poor weather conditions all interfere. A tempo run should be sandwiched between a good warm up and a cool down. Because they involve running at lactate threshold pace for a longer, concentrated period of time, tempo runs are a better use of training time than lactate threshold runs.
Lactate Threshold or “Cruise” Intervals are repeated runs at lactate threshold pace that last anywhere from 3 – 15 minutes and are broken up by short recovery periods. The brief recovery periods, which usually last about a minute, allow blood lactate levels to remain fairly constant and extend the training session a bit longer than a tempo run. Lactate threshold intervals can be anywhere from 800 meters to 2 miles in length and should also be sandwiched between a warm-up and cool down. The advantage of lactate threshold intervals is that they provide a break from the demands of the longer tempo run while still allowing an opportunity to benefit from a full lactate threshold session. They are easier to do. Like tempo runs, these should be done on a flat, even surface in mild weather conditions.
How fast should you run your Tempo and Lactate Threshold runs? A great tool to determine the appropriate pace for you is the Greg McMillan running calculator. It provides not only Tempo (T)and Lactate Threshold (LT) (Cruise Interval) training pace, but also your Easy Long Run (E), Recovery Run and VO2 Max (VO2)(Speed) workout training paces as well. To use the Greg McMillan Running Calculator simply input a recent time for any race distance run while fit and at a best effort and it will provide a personal calculation of your training paces as well as predicted race times.
If you need to reference the VDOT chart or a number of other great training articles, check out the Kalamazoo Area Runners website Training Articles Page.
Tempo Runs are steady runs at lactate threshold pace that last 20 minutes or more. You should be able to maintain this pace for up to an hour in a race. In order to maintain a steady rhythm, it is recommended that tempo runs are done in mild weather conditions on flat even terrain; the goal is to maintain an even intensity of effort for a long period of time. Hills, uneven footing and poor weather conditions all interfere. A tempo run should be sandwiched between a good warm up and a cool down. Because they involve running at lactate threshold pace for a longer, concentrated period of time, tempo runs are a better use of training time than lactate threshold runs.
Lactate Threshold or “Cruise” Intervals are repeated runs at lactate threshold pace that last anywhere from 3 – 15 minutes and are broken up by short recovery periods. The brief recovery periods, which usually last about a minute, allow blood lactate levels to remain fairly constant and extend the training session a bit longer than a tempo run. Lactate threshold intervals can be anywhere from 800 meters to 2 miles in length and should also be sandwiched between a warm-up and cool down. The advantage of lactate threshold intervals is that they provide a break from the demands of the longer tempo run while still allowing an opportunity to benefit from a full lactate threshold session. They are easier to do. Like tempo runs, these should be done on a flat, even surface in mild weather conditions.
How fast should you run your Tempo and Lactate Threshold runs? A great tool to determine the appropriate pace for you is the Greg McMillan running calculator. It provides not only Tempo (T)and Lactate Threshold (LT) (Cruise Interval) training pace, but also your Easy Long Run (E), Recovery Run and VO2 Max (VO2)(Speed) workout training paces as well. To use the Greg McMillan Running Calculator simply input a recent time for any race distance run while fit and at a best effort and it will provide a personal calculation of your training paces as well as predicted race times.
If you need to reference the VDOT chart or a number of other great training articles, check out the Kalamazoo Area Runners website Training Articles Page.
