Lactate meters are a little expensive for a casual runner so I was curious what the best way to find your LT pace was. The old running pace calculator I always used to use is down too, the tinman one.
Lactate meters are a little expensive for a casual runner so I was curious what the best way to find your LT pace was. The old running pace calculator I always used to use is down too, the tinman one.
Use the VDOT calculator (ideally you'd use a race distance as close to a 1hr effort as possible), or do a Friel test (solo 30 minutes TT on fresh legs, your LTHR is 98% of the avg HR for the last 20 minutes of the TT, your LT pace will be a bit slower than the average 30 minute pace as well)
Maybe you could borrow a lactate meter from someone?
Still, it is not one pace. The threshold pace will differ depending on which kind of session you are doing.
if you are doing 5 -6 x 6 min or 10-12 x 3 min, it will often roughly correspond to your half marathon pace.
if you are doing 25 x 60s it will most likely be a little faster than your half marathon pace.
I'm coming round to thinking you can get it by feel on the day. I always used to go by pace (Daniels) and it would feel easy one day and a fairly hard slog the next, probably depending on fatigue, sleep, etc.
I did some 2K threshold reps today that happened to nail the pace to the second, but more importantly they just felt exactly at the right level. Any faster (one rep drifted up a bit) and I could tell within half a minute it was beginning to cross the line. I also gauge effort by how I'm breathing which gets derided here but works for me.
I'm hoping that this isn't self delusional, because if it's a valid approach then it would save money on lactate testing, which I'd love to do and could easily afford, but I hate spending money!
think i read somewhere that NAU goes by heart rate.
personally, i try to keep my HR between 85 - 90% of max. and that feels right to me.
Race. Something like a 15k to half-marathon will give you the best indication.
Nordic r wrote:
Maybe you could borrow a lactate meter from someone?
Still, it is not one pace. The threshold pace will differ depending on which kind of session you are doing.
if you are doing 5 -6 x 6 min or 10-12 x 3 min, it will often roughly correspond to your half marathon pace.
if you are doing 25 x 60s it will most likely be a little faster than your half marathon pace.
“Will often roughly correspond to your half marathon pace.”
Isn’t it better to say your ___ time pace, because if runner A does a half in 75 min and runner B does it in 100 min, the relationship of their half to threshold is vastly different, no?
garmin
If you have some race / TT times or know your fitness u can use the strava spreadsheet in the norwegian singles approach.
If you have a watch/strap u can use your heartrate as a guide.
This is where you want to be :
Medium Threshold : 4–5 RPE
2–3 mmol
80–84% HRmax
This is where you need to backoff
Hard Threshold : 5–6 RPE
3-4 mmol
85–87% HRmax
These numbers are from a research paper I found
I also used the same calc as you before it was taken down
Now I use this one:
It gives you race predictions and LT prediction based on two different performances and the drop off between them, so its more accurate than a calculator that just uses just one time
So if you are a aerobic monster or former sprinter it will still be fairly accurate
So if you put in your mile and 5k, the 400, 800, 2mile, 10k, and HM predictions should be pretty close.
To the first point, it has a LT prediction that is very slow compared to other calculators (for me at least) but is likely more accurate
Friel's 30 min test.