Running Lactate Threshold (Tempo) Reps! My Speedgoat 50km Taper Workout : Sage Canaday Track Running - Vo2maxProductions

Intro

This is a quick summary of Running Lactate Threshold (Tempo) Reps! My Speedgoat 50km Taper Workout from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• The session is a taper‑specific, flat track workout aimed at maintaining lactate‑threshold fitness without over‑reaching.
• It’s built around a structure of 4 × 1600 m (≈1 mile) repeats with 3‑minute easy jog recoveries — a great example of how the principles of Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them can be adapted for race-week sharpening.
• Pace is kept just below race-pace; Sage mentions feeling about 20 seconds slower per mile than his typical race effort. This controlled tempo is a staple for building endurance and a key element in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• The goal is a comfortable yet hard effort (around 80‑82 % of max HR). Unlike the high-intensity reps you’d use for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time, the focus here is on sustained effort, not all-out speed.
• Altitude (≈7,000 ft / 2,100 m) and warm temperature are factored in – stay hydrated and adjust effort if it feels too hot.
• Monitoring heart rate is emphasized to avoid spikes above 160 bpm for this easy‑relative effort.

Workout Example

Warm‑up: 10‑15 min easy jog + a few strides

Repeat 4 times:
  • 1600 m (1 mile) on the track at lactate‑threshold/tempo pace
      – Aim for a pace ~20 s slower than your goal race mile time
      – Keep effort steady, focus on smooth breathing
  • 3 min recovery jog (or walk) between repeats

Cool‑down: 10 min easy jog

Adjust the target pace to match your own recent race pace or use perceived effort (hard but sustainable, around 80‑85 % max HR).

Closing Note

Give this taper‑tempo session a try this week and tweak the paces to fit your own fitness level in the Pacing app. It’s a solid way to sharpen your threshold before a big race while staying fresh. Good luck, and enjoy the run

References

• Running Lactate Threshold (Tempo) Reps! My Speedgoat 50km Taper Workout : Sage Canaday Track Running - YouTube (YouTube Video)

Workout - Sage's Pre-Race Tempo Repeats

• 10min @ 6'30''/km
• 4 lots of:
  • 1.6km @ 5'12''/km
  • 3min rest
• 10min @ 6'30''/km

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