Lactate Threshold

Lactate threshold training, that is specific training around the lactate turnpoint is the # 1 factor to increase the speed at which you start to accumulate lactate acid.

Which will eventually be the determining factor for performance in distances over 5k (I am simplifying this now - I do know the physiology behind this and the discussion concerning the "actual" lactate threshold. But leaving that for now ;) )

However, what leads to a big misunderstanding in terms of effective training, is that training slightly slower, which means 70-75/80 % of max HR (whereas "optimal" training is between 80 and 87/88 %), also gives a positive effect on the threshold.

Problem is, the effectiveness is much less for the same amounth of work when you compare the two of them.

The ultimate goal for any runner should be to do the most effective type of training. Regardless of level.

I got this email from Andi ;

Dear Marius

I´ve got a question about your heart rate zones. Zone 1 is absolutly clear. Keep your heart rate under 70 % of maximum.

But zone 2 is so controversal in all of the training books and information of the western hemisphere. I was always adviced to the do the bulk of my work in this so called aerobic conditioning zone between 70-75%/80% of maximum heart rate. So I was always doing around 60 % of my work in this zone+ 20% in your Zone 1 and for the rest I ran some tempos or intervalls.

I´ve to admit that I absolutely like your idea on working on the anaerobic threshold in order to raise it. But if you absolutly skip zone 2 you aren`t doing any work at the aerobic threshold(2mmol) which seems to be so important in all the populistic literature.

Have you any literature or studies that make this zone a no go zone, or are the zones based on personal experience with the kenyans ?

When using this zones how would you split them up?

Is it possible to attack Zone 3 4-5 times a week, with a easy Zone 1 35 minute run every morning, and 1 long run (zone 1)in the general preperation. In specific preperation I`ll add zone 4+5 work.

Please help me Marius,the whole running market is so confusing.

I also want to thank you for providing all the good information.
Andi

Lactate Threshold Explained

Andi, Thank you for your questions.

1. Bulk training at 70-80% of max HR

I know that in training literature you find some support on this kind of intensity. Though, if you actually do some tests on the top runners in the world - especially the Kenyans, you'll find out that almost all of them do their training either above this or below this.

And most of them have actually found this out through experience and "been through" the running at 70-80 % but understood that training is more effective above it. And recovery more effective below it.

2.Number of lactate threshold training runs weekly

You can certainly to 4-5 of these weekly. In my own training I did something like that, in addition to that 1-2 harder sessions (going above the threshold - in my opinion you should at least have 1-2 sessions above the threshold for about 9 months of the total training year : with season in the summer, that means January until Sept.)

But a very good tip here is to double it up on the hard training days.

Which means, if you want to do 4-5 threshold runs weekly, don't do it on 4 different days.

Instead do for example morning and evening threshold work Monday and Wednesday. Easy on Tuesday, easy on Thursday, harder ; above the threshold Friday or Saturday. As an example.

3. The aerobic threshold

You should not be concerned with training specifically to get this higher unless you are in the middle of a marathon cycle. Even then, it should only be a focus for about 5-7 weeks at the most(approx from 4-5 to 10-12 weeks pre-marathon)

Point is - training the lactate threshold itself will give you more effect on the aerobic threshold than just working around that intensity in training.

So by running lactate threshold work you get the best of both : higher lactate threshold and higher aerobic threshold.

Hope that answered your questions and good luck with your training.

Best wishes from Marius