Ever hit a plateau with your cardio fitness?  You know, when you can consistently run a distance run at a certain pace but can’t seem to reach that next fastest pace?  For me, it happened when I mastered the 8:00minute mile pace but couldn’t reach the 7:30minute mile pace for my distance runs.  While it is a great feeling to master that 8:00minute pace, it is frustrating not to be able to go faster.  Tell me about your experience below and read on to find a way to surpass it.

Well, there is a solution.  It can be called a lot of names, but I refer to it as Lactate Threshold training.  This type of training will help elevate your cardiovascular fitness to that next level by pushing your training sessions in increments.  Lactate threshold runs are easy to integrate into your existing exercise routine.  You would stick with your typical week of 2 medium-paced runs, 1 long run, 1 day off (or cross-training), and 2 speed days.  This would simply be one or both of your speed days during a particular phase of training.

Lactate threshold training is simple, but it requires that you be in tune with your internal body cues such as breathing rate, muscle fatigue, and exertion levels.  If you’re worried about this, just go for a run, think about the pace you are running, and think about what your body muscles and breathing feels like at that pace.  Remember, you’re at a plateau so you should be pretty familiar with these body cues even if you’ve never thought about it before.  Tell me about some of your body cues that helped you figure out your pace by leaving a comment below.

To successfully execute a lactate threshold run the magic number is 85%.  You will want to be working at 85% of your maximum exertion.  In case you aren’t sure what this means, a good rule of thumb is that you could talk, if you had to, but you really, really would prefer not to.  It’s being able to answer someone’s question while training but with a few huffs and puffs during the answer.  And, don’t forget, this 85% is relative and will change as your fitness level increases over time.  You will gradually cover more ground with each phase of lactate threshold training because you are becoming more fit.

A lactate threshold training workout can be done in a variety of ways, but it’s best to work it into your training in phases.  Lactate thresholds could be done as 2-3 x 5:00minute exertions with 2:30minute recovery in between.  Or, you could do 4-5 x 3:00minute exertions with 1:30minute recovery in between.  Or, you could do 2 x 8:00minute exertions with 4:00minute recovery in between.

NOTE: in my log I’d write: 2-3 x 5min LT (2:30 rec) or 4-5 x 3min LT (1:30 rec) or 2 x 8min LT (4:00 rec)

The key is that your recovery is exactly half of your lactate threshold exertion.  You would do certain combinations for 2-3 weeks and then switch it up during the next mini-phase with another amount of training work, depending upon your goals. 

And, it’s so rewarding because you really, really do see results within a small timeframe.  Your speed interval workouts will improve, your pace will improve, and it can be translated to your sport of choice as well!  If you try lactate threshold training or want tips on how to incorporate it, please leave a comment below.  Good luck and happy training!

This entry was posted on Tuesday, June 29th, 2010 at 3:28 pm and is filed under Fitness Advice. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted by marj | in Fitness Advice | 1 Comment