The lactate threshold is the point at which your blood-lactate level soars. This is during exercise that increases with intensity. Let me explain. When your body is working at a normal level and all of its oxygen needs are being met, your lactate levels are lower. The harder you exercise, though, the more demanding your body becomes and the harder it is to get the level of oxygen it needs. Anaerobic glycolysis kicks in. When this happens, it produces energy for your body to use as well as lactic acid. The key is once your body produces more lactic acid then it can handle, your performance suffers. Your energy production slows down. Your muscle contraction slows down. And, you begin to fatigue.
The goal is to run as long as you can without crossing your lactate threshold level. For the untrained, their threshold level is at 50 to 60% of their maximum output while elite professionals threshold level is 70-90% of maximum output. Lactate threshold training is working slightly above this level, which will help you push harder and accomplish more in your running.
Why we use Tempo Runs:
The workout is created by Rodolfo Gomez of Mexico. He finished second at New York in 1982. He has coached runners like German Silva and Adriana Fernandez. You may know them as former New York City Marathon winners. This workout that Gomez has developed has gotten a lot of recognition as being quite successful.
This method of lactate threshold running includes 1000 meter or smaller repeats at lactate threshold pace. The key to this workout is there are only 60 seconds of recovery between each repeat. Why such a short time? You barely have enough time to grab a few breaths and shake your legs! But, this is successful because you get the mental break you need and the repeats are short enough to keep your blood lactate level close to the threshold level.
For elite runners, Gomez would have them runs upwards to 15 of these. For a beginner, or the untrained lactate threshold individual, starting at four and working up to either seven or ten is an ideal goal. Your goal is to keep these consistent with short breaks. If you are too tired, then you need to run slower as you are simply starting out too fast. Lactate threshold training is what will keep you in the game and pushing harder, longer for faster results.
This is VERY interesting. Thanks for posting...BUT you know I have questions for you now. Hopefully, I'll catch you tomorrow.
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