Lactate Threshold 1600s

Aug 13, 2025

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From This Messy Happy, “Pushing Our Running Thresholds - Chicago // Ep 02” is worth a watch. Here’s what you need to run the workout yourself.

Key points

The block centered on a lactate-threshold session plus body-assessment tests (isokinetic strength, 3-D run analysis, physio).
Testing showed a notable gap between hamstring and quad strength, which led to targeted strength work.
Threshold pace falls between your 10K and half-marathon speeds, roughly 3:40-4:15/km (≈5:30-6:00/mi), with HR in lower-mid Zone 4 (≈180 bpm for them).
The session is six 1600 m repeats at this pace with 2-minute recovery jogs between.

Workout example

Warm-up: 10-15 min easy plus a few strides.
6 × 1600 m at lactate-threshold pace (around 3:40/km for most runners).
- Hold HR in low-mid Zone 4. If it climbs, dial back the pace.
- 2 min jog or walk between reps.
Cool-down: 10 min easy jog.

Tip: if 1600 m is too much, do two 800 m pieces with the same recovery instead.

Closing note: try this threshold session this week. Adjust paces in the Pacing app to your HR zones.

References