What rests do you guys do? My rests are 1/5th previous rep. Is this right? Too little. When Ive read Ingebrigtsen stuff it has said 1/3 or something like that. Is it better to do 1/3 then maybe can do more reps?
For all the examples I posted on the first page, 10x1k, 6x1600, 5x2k and 3x3k, 60 seconds rest. 30 seconds if I do 25x400. If you change the rest too much, you'll totally be changing when/if you reach the levels of lactate you are looking for.
What race distances can be used to predict LTHR? And how?
I uploaded my Garmin history into intervals.icu which determined my LTHR is 172 because in the last 20' of my most recent 10k I averaged 175 bpm, and intervals takes 98% of that as LTHR. However, I ran a 10-miler more recently and that didn't update my LTHR. I'm also running a 5k soon. which it sounds like won't be used to update my LTHR because it's too short. So can I only predict LTHR from races in the 30-40ish minute range. Or does someone have a good way to predict from other races?
I'm not going to buy a lactate tester and strips and I'm assuming most people won't. So I think it's worth discussing how to monitor your effort more practically.
What rests do you guys do? My rests are 1/5th previous rep. Is this right? Too little. When Ive read Ingebrigtsen stuff it has said 1/3 or something like that. Is it better to do 1/3 then maybe can do more reps?
Approximately 1/3 rest like the Ingebrigtsens seem to be good. but even better to let your body decide how much rest it needs after every rep and then rest walking easy back to pulse 120-125 as a good mark ( or 60 % of MHR ).
What race distances can be used to predict LTHR? And how?
I uploaded my Garmin history into intervals.icu which determined my LTHR is 172 because in the last 20' of my most recent 10k I averaged 175 bpm, and intervals takes 98% of that as LTHR. However, I ran a 10-miler more recently and that didn't update my LTHR. I'm also running a 5k soon. which it sounds like won't be used to update my LTHR because it's too short. So can I only predict LTHR from races in the 30-40ish minute range. Or does someone have a good way to predict from other races?
I'm not going to buy a lactate tester and strips and I'm assuming most people won't. So I think it's worth discussing how to monitor your effort more practically.
With no fancy equipment or testing, I still like the Friel test. I don't think there's a better option. It's not perfect, but I don't see anything better. So a 30 min time trial, and take the average of the last 20 mins. Then do the 98% IMO. If you are good at pacing, pick a distance that roughly is your 30 min pace and just go do it squeezing out as much as you can.
I would not take a 10k race thats for sure. Intervals icu tried to update my LTHR to 181 the other day, because I managed like 184 in the last 20 mins of my race. There's like zero % chance that's my LTHR . You just can't run as hard in training as in a race, is one of the many factors I mentioned before that make predicting it from race day experience being a problem.. I also know that in training if I reach 181+ HR, my lactate levels are gonna be huge. Definitely way above 4.0. I've never ran a 10 miler , although plan to. But I imagine that would be more accurate, but can't comment for sure. But from my experience definitely don't take it from a 10k.
What race distances can be used to predict LTHR? And how?
I uploaded my Garmin history into intervals.icu which determined my LTHR is 172 because in the last 20' of my most recent 10k I averaged 175 bpm, and intervals takes 98% of that as LTHR. However, I ran a 10-miler more recently and that didn't update my LTHR. I'm also running a 5k soon. which it sounds like won't be used to update my LTHR because it's too short. So can I only predict LTHR from races in the 30-40ish minute range. Or does someone have a good way to predict from other races?
I'm not going to buy a lactate tester and strips and I'm assuming most people won't. So I think it's worth discussing how to monitor your effort more practically.
A meter is not necessary.
Plug your recent 10k race time into Daniels’ calculator, to assess the ‘Training’ threshold pace. See how it compares. You can back off that pace a bit to be conservative, if you choose. And check by feel. LTHR pace is at 88-90% HRmax.
Approximately 1/3 rest like the Ingebrigtsens seem to be good. but even better to let your body decide how much rest it needs after every rep and then rest walking easy back to pulse 120-125 as a good mark ( or 60 % of MHR ).
Dude just leave the thread. We have already seen that the only Ingebrigtsten that matters, in this thread is Kristoffer, the hobby jogger coached by Henrik. We know for sure , to 100% accuracy that he takes 1 min rests for anything between 1-3k reps. So why even comment? Like that's such a stupid lie you are going to get called out immediately. The rest is short, because it needs to be to generate the lactate. What do you not understand about this whole thread? I actually don't think this guys a troll I actually think he's dense.
What race distances can be used to predict LTHR? And how?
I uploaded my Garmin history into intervals.icu which determined my LTHR is 172 because in the last 20' of my most recent 10k I averaged 175 bpm, and intervals takes 98% of that as LTHR. However, I ran a 10-miler more recently and that didn't update my LTHR. I'm also running a 5k soon. which it sounds like won't be used to update my LTHR because it's too short. So can I only predict LTHR from races in the 30-40ish minute range. Or does someone have a good way to predict from other races?
I'm not going to buy a lactate tester and strips and I'm assuming most people won't. So I think it's worth discussing how to monitor your effort more practically.
A meter is not necessary.
Plug your recent 10k race time into Daniels’ calculator, to assess the ‘Training’ threshold pace. See how it compares. You can back off that pace a bit to be conservative, if you choose. And check by feel. LTHR pace is at 88-90% HRmax.
What does your Garmin say your LTHR is? or is it an older one?
Plug your recent 10k race time into Daniels’ calculator, to assess the ‘Training’ threshold pace. See how it compares. You can back off that pace a bit to be conservative, if you choose. And check by feel. LTHR pace is at 88-90% HRmax.
What does your Garmin say your LTHR is? or is it an older one?
And when i ask that, im assuming someone using a quality chest strap HR monitor, not the optical wrist HR
What race distances can be used to predict LTHR? And how?
I uploaded my Garmin history into intervals.icu which determined my LTHR is 172 because in the last 20' of my most recent 10k I averaged 175 bpm, and intervals takes 98% of that as LTHR. However, I ran a 10-miler more recently and that didn't update my LTHR. I'm also running a 5k soon. which it sounds like won't be used to update my LTHR because it's too short. So can I only predict LTHR from races in the 30-40ish minute range. Or does someone have a good way to predict from other races?
I'm not going to buy a lactate tester and strips and I'm assuming most people won't. So I think it's worth discussing how to monitor your effort more practically.
A meter is not necessary.
Plug your recent 10k race time into Daniels’ calculator, to assess the ‘Training’ threshold pace. See how it compares. You can back off that pace a bit to be conservative, if you choose. And check by feel. LTHR pace is at 88-90% HRmax.
This thread is being spammed by multiple entities trying to sell a lactate meter, which is totally unnecessary (and inanely stupid) for most runners. A good HR monitor (with strap) is 1000x more practical/useful.
(watch the downvoted from the lactate meter salesmen)
What race distances can be used to predict LTHR? And how?
I uploaded my Garmin history into intervals.icu which determined my LTHR is 172 because in the last 20' of my most recent 10k I averaged 175 bpm, and intervals takes 98% of that as LTHR. However, I ran a 10-miler more recently and that didn't update my LTHR. I'm also running a 5k soon. which it sounds like won't be used to update my LTHR because it's too short. So can I only predict LTHR from races in the 30-40ish minute range. Or does someone have a good way to predict from other races?
I'm not going to buy a lactate tester and strips and I'm assuming most people won't. So I think it's worth discussing how to monitor your effort more practically.
As you say most runners won`t be using lactate tester and strips and then practically you can use and outgo from the free Daniels VDOT tabell where you can start with the threshold pace from all race distances 1500m up to marathon. Then you just have to test the pace in mostly intervals and use the rest technic I told before to figure out if the suggested threshold pace and / or resttime have to be calibrated a little up or down.
Plug your recent 10k race time into Daniels’ calculator, to assess the ‘Training’ threshold pace. See how it compares. You can back off that pace a bit to be conservative, if you choose. And check by feel. LTHR pace is at 88-90% HRmax.
This thread is being spammed by multiple entities trying to sell a lactate meter, which is totally unnecessary (and inanely stupid) for most runners. A good HR monitor (with strap) is 1000x more practical/useful.
(watch the downvoted from the lactate meter salesmen)
No, that is awesome mate. Thank you. I will have a good look at it. Already on first glance to add my case study of myself, I can almost immediately see the same patterns. So this is incredibly interesting stuff . Amazing .
Plug your recent 10k race time into Daniels’ calculator, to assess the ‘Training’ threshold pace. See how it compares. You can back off that pace a bit to be conservative, if you choose. And check by feel. LTHR pace is at 88-90% HRmax.
^^^Keep downvoting the most practical advice on this thread. Marcus O’Sullivan was talking about sub-threshold training years ago, and of course a lactate meter was not necessary then. 5000m Olympic Champion Bob Schul was running gobs of short intervals, with the HR in zone 70-80%. He didn’t use, or need, a lactate meter.
Plug your recent 10k race time into Daniels’ calculator, to assess the ‘Training’ threshold pace. See how it compares. You can back off that pace a bit to be conservative, if you choose. And check by feel. LTHR pace is at 88-90% HRmax.
This thread is being spammed by multiple entities trying to sell a lactate meter, which is totally unnecessary (and inanely stupid) for most runners. A good HR monitor (with strap) is 1000x more practical/useful.
(watch the downvoted from the lactate meter salesmen)
Another pretender to the crown for 'most useless contribution to the discussion'
Yeah, nice theory you got there.
Im sure 'big lactate meter' is trying to run your life and turn you into a better and more efficient runner for sure.
Only on Letsrun.com could you possibly see some of these posts. Really where your dreams of running into idiots becomes reality
Again, go through the thread FFS. You read two pages and your attention span gave out.
This thread is being spammed by multiple entities trying to sell a lactate meter, which is totally unnecessary (and inanely stupid) for most runners. A good HR monitor (with strap) is 1000x more practical/useful.
(watch the downvoted from the lactate meter salesmen)
This all kicks off with interesting posts, spoc outlines a good guide of how to do this training for hobby joggers WITHOUT a lactate meter, doesn't even own his own one just borrows and he's a salesman LOL this is single handed the best thread on LRC for a long , long time. Maybe ever. Don't ruin it. There's lots of guys here since spoc posting who are coming out of the woodwork to share their knowledge. Let's not drive them back underground for troll points.
The only person spamming here is JS now with absolute random nonsense that isn't even consistent from post to post.
I'm using a Forerunner 35 watch. I don't want to buy or run with a chest strap, I'm assuming most people are in the same boat.
Idk about most people but I tend to race at a much higher level than I can train, so I struggle with using calculators to determine training paces. Maybe more importantly and in the spirit of this thread, I'm a regular person, some days I'm stressed or tired, or I had a few pints the night before, so for a given effort level my pace can vary a lot depending on the day. On the other hand, my effort level vs heart rate feels a lot more consistent. Maybe that's just me, but it makes it a lot easier to base my training on HR as opposed to pace.
This thread is being spammed by multiple entities trying to sell a lactate meter, which is totally unnecessary (and inanely stupid) for most runners. A good HR monitor (with strap) is 1000x more practical/useful.
(watch the downvoted from the lactate meter salesmen)
This all kicks off with interesting posts, spoc outlines a good guide of how to do this training for hobby joggers WITHOUT a lactate meter, doesn't even own his own one just borrows and he's a salesman LOL this is single handed the best thread on LRC for a long , long time. Maybe ever. Don't ruin it. There's lots of guys here since spoc posting who are coming out of the woodwork to share their knowledge. Let's not drive them back underground for troll points.
The only person spamming here is JS now with absolute random nonsense that isn't even consistent from post to post.
Epic thread
its no ‘grant fisher x training’ or ‘what shoes JI was wearing’ you know
the only spamming here is by the cadre of online ‘coaches’