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Thread: Lactate Threshold Training

  1. #1991
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    Re: Lactate Threshold Training

    Quote Originally Posted by DMA View Post
    Athlete did a session today on hill I mentioned above (that has to be between 10-15 degrees)

    2 sets x 300, 200 (that is a 300 then a 200) with jog down recovery. Long recovery sets

    I didn't time the first set, but spent the 10 minutes of the recovery trying not to be sick. Recovery was around 30 minutes

    Set 2 was

    300 around 50 sec
    200 around 45 sec

    We finished the session with sub max depletion push ups (sub max was 90% of max on first set, then 50% reduction)
    I like using timed runs instead of a distance myself. Not saying any is wrong or not, but I like the idea of a timed effort for the overall race time goal. If you aim to run 50 seconds, do a 50 sec hill run. The idea of a hard 50 sec effort gets instilled early in training plan. My HS girls do 60 seconds, as they run 63-65 range. My boys do 50 as they were 51-52 range. I found nice progress throughout the GPP on hills. We had land marks to gauge progress each session we did it.

  2. #1992
    Member DMA's Avatar
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    Re: Lactate Threshold Training

    Yeah I like the timed runs (and over time), this particular hill is about 350m long but first 25m isn't great and the last 25m I like to use as walk pass the finish to get the hatred of the coach out of the way :-)
    Continuing to learn is one thing in life that has to continue.

  3. #1993

    Re: Lactate Threshold Training

    would that concept apply to speed training, where you limit the runs to 7.5 seconds??

  4. #1994
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    Re: Lactate Threshold Training

    Quote Originally Posted by hornblower View Post
    would that concept apply to speed training, where you limit the runs to 7.5 seconds??
    definitely,
    Alactic (full recovery- runs under 8 sec duration).
    Speed End (8 to 15 sec)
    Spec End I (15 to 45 sec)
    Spec End II (45 sec up)

  5. #1995
    Member DMA's Avatar
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    Re: Lactate Threshold Training

    Quote Originally Posted by John View Post
    definitely,
    Alactic (full recovery- runs under 8 sec duration).
    Speed End (8 to 15 sec)
    Spec End I (15 to 45 sec)
    Spec End II (45 sec up)
    You are a good man John.
    Continuing to learn is one thing in life that has to continue.

  6. #1996

    Re: Lactate Threshold Training

    Thanks, john. That's handy info. I'm going to use that...

  7. #1997
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    Re: Lactate Threshold Training

    Quote Originally Posted by hornblower View Post
    would that concept apply to speed training, where you limit the runs to 7.5 seconds??
    I believe so. The difference is 7.5 seconds timed accurately is different than 45-50 seconds. is 50.1 really different from 49.8 on a hill run? But the variance of 7.5 seconds is quite different which makes a timed run quite hard, unless you have a neat way to accurately time it. Even so, some signal would not be made and received by the runner until near 8 seconds.

    If used in a general sense without a great deal of accuracy for distance, then it doesn't matter much, as long as the effort is prescribed correctly for that time duration.

  8. #1998

    Re: Lactate Threshold Training

    You could probably alter the distance to fit the time. For instance, an athlete who runs an 8s 60m could run a distance of 55m, while a 7s athlete could run a 66m distance. As long as they run consistently you could get an accurate adjustment to suit that time frame...

  9. #1999
    Member DMA's Avatar
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    Re: Lactate Threshold Training

    This week was a testing week. The athlete did

    Monday - Standing 60m, a 150 (which he had to do twice as I stuffed up timing on first one), Hang Clean (3 reps), Push Ups and Chin Ups
    Saturday - 300m Hill with backup from a walk down

    Monday - slight improvement on all running
    Saturday - 3.59 second improvement on first rep, second rep was 10 seconds slower (happy with that though)

    Since the last testing weeks (8 weeks ago) the athlete injured his leg playing 2 games of futsal and 1 game of outdoor soccer and spent 3-4 weeks getting back into decent training. The hill session has been the biggest element in training.
    Continuing to learn is one thing in life that has to continue.

  10. #2000

    Re: Lactate Threshold Training

    Hey Guys

    Does anyone have the field circuit that KK performed or could you point me to the right page? Thanks

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