Lactate Threshold 1600s

Workout - Lactate Threshold 1600s

• 12min @ 6'30''/km
• 4 lots of:
  • 20s @ 3'20''/km
• 6 lots of:
  • 1.6km @ 3'57''/km
  • 2min rest
• 10min @ 7'00''/km

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From This Messy Happy, Pushing Our Running Thresholds – Chicago // Ep 02 offers valuable insight. Watch the full episode for complete details, but here’s what you need to replicate the workout yourself.

Key Points:

• The training block centered on a lactate‑threshold session, alongside several body‑assessment tests (isokinetic strength testing, 3‑D run analysis, physio).
• Testing revealed a notable gap between hamstring and quad strength, which led to specific strength work.
• Threshold pace falls between your 10K and half‑marathon speeds—roughly 3:40–4:15 / km (≈5:30–6:00 / mi)—with heart‑rate sitting in the lower‑mid Zone 4 (≈180 bpm for them).
• The session uses six 1,600‑meter repeats to sustain this pace, separated by brief 2‑minute recovery jogs.

Workout Example:

1. Warm‑up for 10–15 min at easy pace, then do a few strides.
2. 6 × 1,600 m at your lactate‑threshold pace (around 3:40 / km for most runners).
   • Hold heart‑rate in low‑mid Zone 4; if it climbs, dial back the pace slightly.
   • Recover 2 min (jog or walk) between each repeat.
3. Cool‑down with a 10 min easy jog.

Tip: If 1,600 m is too demanding, run two 800 m pieces with the same recovery window instead.

Closing Note: Put this threshold session into your week and notice how your legs respond with greater strength at race pace. Adjust the paces in the Pacing app to match your own heart‑rate zones, and enjoy the gains! 🚀

References

• Pushing Our Running Thresholds - Chicago // Ep 02 - YouTube (YouTube Video)