@@benjaminbradley780 during the warmup and cooldown parts of the run, you can run at a relaxed pace, slower than 6:30/km. Also, before the workout you can do dynamic stretches to warmup and after the workout you can do static stretches to cooldown.
Lactate is also produced aerobically and there are also multiple lactate thresholds, your referring to LT1. Also sub LT1 (aka zone 2) should be very easy. Also you dont get better at tolerating lactate you just get better at metabolising/clearing it and keeping it contained in the muscle. To improve lactate clearance one should do long z2 sessions.
The pace you are at when your heart rate is 85-90% of your max heart rate. My max heart rate is 192, so between 170 and 176 or so = 4:05-3:55 pace or so
Do a 5km time trial (park run or race) wearing a chest strap. You'll reach your max HR during this effort. Calibrate your HR zones from this data. Test again in 6-8 weeks ❤
I guess it would be best if you can first explain how people can determine their lactate threshold pace... before telling them to run below their lactate threshold..😅 Because im pretty sure most of the people have never even done a lab lactate threshold test...
I don't mean to be critical but this video is way off the mark. There are actually TWO "lactate threshold" points: heart rate when lactate starts to accumulate linearly with effort (LT1) and then again when it starts to accumulate exponentially with exertion (LT2). To see balanced improvement you need to train both points. Unfortunately you can't really know where they are without doing bloodwork, either in a lab or with lactate meter. Intervals like you suggested in this video are closer to LT2, or perhaps even beyond LT2. Arguably more important is a sustained 20-40 minute run ("tempo") that is about what you could hold for one hour. It shouldn't feel miserable but it should feel tough.
I'm just a clueless runner. But I have a 2 part question: why would we running *under* LT threshold to improve and would runner *above* LT threshold also improve LT threshold?
The whole purpose of this type of training is basically to teach the body how to metabolize lactate faster. By staying just under the threshold your body is learning to clear the lactate, where if you go over it the body simply cannot clear it fast enough, defeating the purpose of the training method. Another reason to stay right under the threshold is sustainability. By being right at threshold/over it, the muscle is taking more mechanical/lactic fatigue which might be okay for a short period of time but over the course of months and years you might end up burning out. Also this guy doesnt really do threshold the “pure” way on my yourube channel i show a much more pure way to doing these sessions.
@@addyjudd504 Thanks for replying!. I do agree with the sustainability points you brought up. For the "teaching body to deal with lactate" part, I'm still fuzzy.
@@davidt4053 I will try and make some analogies to the part you are still confused about. Us runners do many types of runs. Let me bring up an easy run for example. We do easy runs to build an aerobic base, to "teach" the body how to utilize fat for energy instead of carbohydrates. We also do race pace workouts, to "teach" the body how to handle the mechanical load. In the same way, we do lactate threshold workouts to "teach" the body to metabolize lactate faster in order to be able to run at a faster pace without accumiliating as much lactate. By staying underneath the threshold your body can still handle the amount of lactate in the system so it can sucessfully practice clearing lactate, while if you are slightly over the threshold your body is no longer able to clear lactate quickly enough, so it isnt really learning how to clear lactate. In reality, there is a lot more science going behind the scenes than just "teaching" the body but it is a saying I use just for easy understanding. A good recource to start with if your still confused is Marius Bakkens "norweigian model". Hopefully that cleared it up but if it didnt please let me know.
@@addyjudd504 Thanks so much for the pointer. I think I kinda get it now. It is almost like "letting the body practice doing the right thing and it will improve doing it". And also thanks for the direction to Marius Bakken. It looks like I have a lot of reading ahead of me. Thanks a lot!!
If you don’t have the resources, you could try some different tempos to cycle/run whatever at for a 5+ (more depending how fit you are) minutes, then check your heart rate. Then up that tempo by small increments, repeat the interval and make note again. Go so on and on, and eventually you will hit a tempo that you will be able to continue for large periods of time, but you’ll be absolutely exhausted because your body is almost unable to break down that lactic acid. This isn’t exact but works for people who aren’t pro athletes. Just be warned that you need to prep for that kind of day, lots of water, electrolytes, good food, and make sure you have time to rest after as well, because just figuring out to LT is exhausting.
@@conradburdekin722 the writer of the comment is equating 6:30 with an easy jog. I’m saying he is probably unfit and his ‘easy jog’ is much slower than that pace
I have no idea why but everytime I have tried to run i could never run more than a minute. Even after doing years of hard cardio. It was like I could never catch my breath.
No. If you’re new to running it might just be your body getting used to it. Also very important to get a gait analysis and invest in proper running shoes
Been running about seven months with no idea what I'm doing. These videos help so much. Thank you. ( still lost 70 pounds )
Good job!
Im like you for almost 2 years now about a year I work on base training😂
holy shit 70p congrats🎉
Sample Workout: 10min Warmup, 4x8 min @LT Pace 2 min rec jog, 4x2 min @slightly faster than LT Pace 2 min rec jog, 10-15 min Cooldown.
What's a warm-up and a cool down?
@@benjaminbradley780 during the warmup and cooldown parts of the run, you can run at a relaxed pace, slower than 6:30/km. Also, before the workout you can do dynamic stretches to warmup and after the workout you can do static stretches to cooldown.
@@benjaminbradley780running very easy for 10 minutes to help your muscles get ready for the workout.
Lactate is also produced aerobically and there are also multiple lactate thresholds, your referring to LT1. Also sub LT1 (aka zone 2) should be very easy. Also you dont get better at tolerating lactate you just get better at metabolising/clearing it and keeping it contained in the muscle. To improve lactate clearance one should do long z2 sessions.
thanks gonna try this
How do you determine your lactate threshold pace?
The pace you are at when your heart rate is 85-90% of your max heart rate. My max heart rate is 192, so between 170 and 176 or so = 4:05-3:55 pace or so
Do a 5km time trial (park run or race) wearing a chest strap. You'll reach your max HR during this effort. Calibrate your HR zones from this data. Test again in 6-8 weeks ❤
I guess it would be best if you can first explain how people can determine their lactate threshold pace... before telling them to run below their lactate threshold..😅
Because im pretty sure most of the people have never even done a lab lactate threshold test...
I don't mean to be critical but this video is way off the mark. There are actually TWO "lactate threshold" points: heart rate when lactate starts to accumulate linearly with effort (LT1) and then again when it starts to accumulate exponentially with exertion (LT2). To see balanced improvement you need to train both points. Unfortunately you can't really know where they are without doing bloodwork, either in a lab or with lactate meter.
Intervals like you suggested in this video are closer to LT2, or perhaps even beyond LT2. Arguably more important is a sustained 20-40 minute run ("tempo") that is about what you could hold for one hour. It shouldn't feel miserable but it should feel tough.
How do you find you LT?
Where do you get this LT pace?
What does it feel like?
So ive been running also for 7months hahahaha notice my pace is around 5 or 6 , and thats for 10km regular weekend😅 guess im too slow.
I'm just a clueless runner. But I have a 2 part question: why would we running *under* LT threshold to improve and would runner *above* LT threshold also improve LT threshold?
The whole purpose of this type of training is basically to teach the body how to metabolize lactate faster. By staying just under the threshold your body is learning to clear the lactate, where if you go over it the body simply cannot clear it fast enough, defeating the purpose of the training method. Another reason to stay right under the threshold is sustainability. By being right at threshold/over it, the muscle is taking more mechanical/lactic fatigue which might be okay for a short period of time but over the course of months and years you might end up burning out. Also this guy doesnt really do threshold the “pure” way on my yourube channel i show a much more pure way to doing these sessions.
@@addyjudd504 Thanks for replying!. I do agree with the sustainability points you brought up. For the "teaching body to deal with lactate" part, I'm still fuzzy.
@@davidt4053 I will try and make some analogies to the part you are still confused about. Us runners do many types of runs. Let me bring up an easy run for example. We do easy runs to build an aerobic base, to "teach" the body how to utilize fat for energy instead of carbohydrates. We also do race pace workouts, to "teach" the body how to handle the mechanical load. In the same way, we do lactate threshold workouts to "teach" the body to metabolize lactate faster in order to be able to run at a faster pace without accumiliating as much lactate. By staying underneath the threshold your body can still handle the amount of lactate in the system so it can sucessfully practice clearing lactate, while if you are slightly over the threshold your body is no longer able to clear lactate quickly enough, so it isnt really learning how to clear lactate. In reality, there is a lot more science going behind the scenes than just "teaching" the body but it is a saying I use just for easy understanding. A good recource to start with if your still confused is Marius Bakkens "norweigian model". Hopefully that cleared it up but if it didnt please let me know.
@@addyjudd504 Thanks so much for the pointer. I think I kinda get it now. It is almost like "letting the body practice doing the right thing and it will improve doing it". And also thanks for the direction to Marius Bakken. It looks like I have a lot of reading ahead of me. Thanks a lot!!
How do you determine your lt pace?
Smart watch or lab test
If you don’t have the resources, you could try some different tempos to cycle/run whatever at for a 5+ (more depending how fit you are) minutes, then check your heart rate. Then up that tempo by small increments, repeat the interval and make note again. Go so on and on, and eventually you will hit a tempo that you will be able to continue for large periods of time, but you’ll be absolutely exhausted because your body is almost unable to break down that lactic acid.
This isn’t exact but works for people who aren’t pro athletes.
Just be warned that you need to prep for that kind of day, lots of water, electrolytes, good food, and make sure you have time to rest after as well, because just figuring out to LT is exhausting.
What if lactate threshold run is easy jogging speed. My watch tells its 6-6.30min per km.
It shouldn’t be an easy jog.
Easy is relative. You might be slow and unfit mate. Keep going.
@@johnconn3054 if you’re slow and unfit, lactate threshold wouldn’t present as an easy jog
@@conradburdekin722 the writer of the comment is equating 6:30 with an easy jog. I’m saying he is probably unfit and his ‘easy jog’ is much slower than that pace
@@johnconn3054 ah I’m with you. Yes, I agree in that case
I have no idea why but everytime I have tried to run i could never run more than a minute. Even after doing years of hard cardio. It was like I could never catch my breath.
It's not a lactic acid build up, your still not use to rhythmic running. Practice effective breathing and u'll be alright
2mins is too much rest for 8min threshold interval...
Hydrogen ions
I get the intense feeling of my calves burning after about 5 minutes of running. Should I be worried?
No. If you’re new to running it might just be your body getting used to it. Also very important to get a gait analysis and invest in proper running shoes
No 😂 it’s the same for me because I’m newer, but over time it’s gotten way better
10 minutes warming up for what?
I used baking soda and my LT went down, but might affect your stomach.
LMAOOO
Seriously??