HM Lactate Threshold Kilometers
Workout - HM Lactate Threshold Kilometers
- 5min @ 6'00''/km
- 6 lots of:
- 1.0km @ 4'42''/km
- 1min rest
- 5min @ 6'00''/km
to import the workout after you install it.
A breakdown of Lee Grantham’s SMASH Your Half Marathon Goal with These 5 Key Sessions! The content is excellent. Here are the main takeaways so you can run these workouts right away. Watch the full video for the coaching cues.
Key points:
- Aim for a half-marathon pace of 5 min/km (around 8 min/mi) to cover 21.1 km in roughly 1:45.
- Five workouts make up the backbone: lactate-threshold intervals, pyramid-format intervals, 10-minute intervals at race pace, progressive long runs, and steady Zone 2 runs.
- Prioritize pacing stability, sharp transitions between reps, and gradual weekly volume.
Workout example: Session 1, 6 x 1 km intervals:
- 6 x 1 km at ~4:45-4:40 min/km, 10-15% faster than your target half-marathon pace.
- Recover with an easy 60-second jog or walk between reps.
- Run this every 4-8 weeks to track progress.
You can also try the other four workouts from the video: pyramid intervals (1-2-3-4-5-4-3-2-1 min ascending then descending), two 10-minute efforts at half-marathon target pace, a 24 km long run in three stages (8 km easy at 6 min/km, second 8 km at 5:30/km, final 8 km at goal pace), and a 25 km Zone 2 base run starting at 6:30-7 min/km and progressing to 5 min/km as fitness builds.
Closing note: try these workouts and use the Pacing app to fine-tune intensities based on your recent races.