Running Online

Threshold Training

Background (this is a simple (pop-science) explanation)

There are two concepts that are key to understanding why threshold training is useful. The first is VO2max and the second is anaerobic threshold (or lactate threshold, or lactate turning point). VO2max tells us our performance potential. It stands for the maximum volume of oxygen we utilise per pound of body weight. The more we can use the faster we can potentially go.

Anaeobic Threshold is a little more tricky to understand. When we use fuel(fats, carbohydrates, glucose etc) to go faster we produce lactic acid (or lactate). Lactate when combined with oxygen produces energy and carbon dioxide which we breathe out. If we can't use the lactate that we produce it builds up in the muscles and blood stream. Too much of this and the muscles can't operate and we feel pain (what you feel at the end of a 400m-800m all out run). Improving our ability to use the lactate produced can help us to avoid the burn and more importantly run faster.

What about this threshold word? It so happens that lactate doesn't just build up gradually the faster we run. What happens is that it builds slowly to a certain point then all of a sudden it increases dramatically. The point where it increases dramatically is called the anaerobic (without oxygen) or lactate threshold.

Who will benefit

Apart from sprinters (100-200m) almost every distance will benefit from training to improve their lactate threshold. VO2max is mostly genetically determind but can be trained up to 15-20% higher. LT on the other hand can be improved significantly be everybody. Most sedentary people have a LT of 50-55% of there VO2max whilst in trained people it can exceed 90% VO2max. It is also a great predictor of performance. Running speed at your lactate threshold is one of the best predictors of ultimate performance in events ranging from 3k through to the marathon.

How do I find out where mine is

There are three ways you can use. I will briefly mention all three.

1. Using some blood samples and a lactate analyser. Many schools/teams/clubs will have one of these. The basic idea is the take some blood (pin prick in the finger) at various running speeds and measure how much lactate there is. The speed where the lactate rapidly increases is your LT.

2. The Conconi Test. There is a pretty direct relationship between your pulse rate and intensity of effort. If you do there same thing as in test one but measure your pulse instead of taking a blood sample then on plotting the results you will notice a similiar thing. Initially there is almost a direct relationship (straight line) between running speed and pulse. At some point it will move off the straight line as your pulse increases more slowly than your speed. This point will also be your lactate threshold.

3. Race Performance. As I mentioned the LT speed can be a good predictor of race performance, well you can also go in the opposite direction. Use a race result to predict your LT. Your LT pace will be about your 15k pace which should be about 12secs per mile slower than your 10k pace. The average pulse and speed during this event will be your LT speed and pulse.

   How do I improve Mine

   The best way to improve it is to do some running at or slightly above your LT pace. This can be done in intervals or in threshold(tempo, fast continuous,AT) runs. If you run slower than your LT pace then you won't build up much lactate and so your body won't get used to running with it, removing it or using it. If you run too fast then you will be far beyond your LT and you will either improve your VO2max or only improve your sprinting. The trick then is to run just at the right speed to give your LT a little nudge.

   Threshold Runs or Tempo Runs?
   Here you are trying to do a fast continuous run at or just above your LT. To be effective you should run for 20-40 mins at this pace. The total workout will be about 45-60 mins including the warmup, cooldown and stretching. the workout should look like this:

   • Slow jog warm-up (5-10 mins)
     
   • Stretch (5 mins)
     
   • Threshold run
     
   • Slow jog cool-down (5-10 mins)
     
   • Stretch (10-15mins)
     

   The pace should be about 10k-15k pace. Many people substitute 5k-10k races for these workouts with great success.

   Intervals Here is an interval workout that will help improve your LT. During the rest period of the interval session a slow jog rather than complete rest is best. This is to help you body get used to removing the lactate whilst still exersizing. An interval session will look something like this:

   • Slow jog warm-up (5-10 mins)
   • Stretch (5 mins)
   • 4 x Strideouts (50yard accelerations gradually building speed)
   • Intervals (a run followed by rest(jog) repeated a few times)
   • Slow jog cool-down (5-10 mins)
   • Stretch (10-15 mins)

   10k Tempest This interval session is slightly above your LT pace. It involves a number of repeates of 10mins at your 10k pace followed by 5 mins of rest. Start off with 2 of these and see if you can build to 4 or 5. During the 5 minutes of rest you should do a slow jog. Make sure you keep at the 10k pace during the work part of the interval and don't be tempted to go faster.

   Conclusion

   Improving your lactate threshold is a quick way to get faster. It is a factor that you can improve a long way from untrained and you don't have to run to fast to improve it!