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.
Here’s a breakdown of Lee Grantham’s SMASH Your Half Marathon Goal with These 5 Key Sessions! video. The content is excellent—we’ve distilled the main takeaways so you can test these workouts immediately. For the full coaching cues and context, watch the complete video.
Key Points:
- Aim for a half-marathon pace of 5 min/km (around 8 min/mi) to cover 21.1 km in roughly 1 hour 45 minutes.
- Five workouts form the backbone: lactate-threshold intervals, pyramid-format intervals, 10-minute intervals at race pace, progressive long runs, and steady Zone 2 efforts.
- Prioritize pacing stability, sharp transitions between repeats, and gradual volume increases week to week.
Workout Example: Session 1 – 6 × 1 km intervals
- Complete 6 × 1 km at approximately 4:45–4:40 min/km—that’s 10–15% faster than your target half-marathon pace.
- Between repeats, recover with an easy 60-second jog or walk.
- Run this session every 4–8 weeks to assess your progress.
(You can also try the remaining four workouts from the video – pyramid intervals in ascending then descending format (1‑2‑3‑4‑5‑4‑3‑2‑1 min), two 10-minute efforts at your half-marathon target pace, a 24 km long run built 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: Test these workouts in your training plan, use the Pacing app to fine-tune the intensities based on your recent race efforts, and you’ll see your race times come down. Train hard—you’re ready for this! 🚀