Scott Taylor in the Lead! Your 10k race time is a strong predictor used in determining your appropriate VDOT and Lactate Threshold Training Pace.Tempo (T) and Lactate Threshold (LT) Runs are used to build stamina and like your long endurance runs, are a critical component to marathon and half marathon success. Lactate threshold training will increase your chances of reaching your goal, whether it is to feel more comfortable during your marathon, set a personal record or run a competitive time.
Lactate threshold and tempo runs train the body to tolerate moderate levels of lactic acid in the blood while running at significantly faster pace than aerobic, “easy” conditioning (where there is very little lactic acid production). Lactic acid is the by-product of “oxygen debt” when we try to run fast for any length of time.
Lactate Threshold runs can be performed as “Tempo” runs of 15 to 45 minutes, or long, “lactate threshold” intervals of 3 to 15 minutes with very short jog breaks in between. These runs enable you to run further at or near your lactate threshold running speed, improve the speed at which your lactate threshold occurs, run more comfortably at the same pace, improve your running efficiency at all race distances of 5k or longer and help prevent overtraining. For more on the difference between lactate threshold and tempo runs, read Difference Between Lactate Threshold and Tempo Runs.
Lactate threshold runs are slower than VO2 Max workouts….and when they are run as intervals, the recovery period is also shorter…usually 1-3 minutes. For a tempo run, recovery is nonexistent. Your lactate “threshold” is the speed just below the point at which lactic acid is being produced at a faster rate than it can be removed from the bloodstream, Threshold pace is at your 10-mile race pace, approximately 25 - 30 seconds/mile slower than 5k race pace, 10 – 15 seconds/mile slower than 10k race pace or 20 – 30 seconds faster than marathon race pace. This correlates with an effort of about 85 – 90 percent of maximum heart rate.
Lactate threshold is often expressed as a percentage of VO2 max. As you improve your lactate threshold, your pace becomes faster relative to your VO2 max. If you raise your VO2 max, it allows more leeway to raise your lactate threshold ceiling higher as well. Lactate threshold, however, can continue to improve many years after you maximize gains in VO2 max. It is very important that lactate threshold runs are done exactly at or right below the appropriate pace. If you train too fast, the desire improvements will not occur and it will make it difficult to complete the entire workout at lactate threshold pace. It is also important to begin and end workout sessions with a warm up and cool down.
How do you figure out how fast you should be doing your lactate threshold and tempo runs? If you have a recent 10k time, you can get a fairly good indication by referencing the VDOT Chart. Your 10k should be one run at best effort, and on a reasonably fast course (a very hilly or trail 10k would not be as good a predictor). Although not quite as accurate, you can also predict your VDOT using a shorter or longer race time using the VDOT Conversion Table
If you need help predicting your lactate threshold pace, please email Bonnie at besrun2003@yahoo.com or talk to one of your Track Coaches.
Reference: Pfitzinger, P., and S. Douglas. 1999. Road Racing for Serious Runners. Champaign, IL: Human Kinetics.
