4 x 3K/1K Alternations
4 x 3K/1K Alternations
Designed for 13.1 runners
Intensity
3K at 10K pace / 1K at 13.1 pace
Recovery
2’ - 4’ easy jogging between reps
Exertion
8/10
Periodization
Performance Period
Context & Details
When it comes to Lactate Dynamics training the devil is in the details.
There is a Lactate Threshold — which is the point when lactate starts to spill out of the muscles and into the bloodstream. When this happens running starts to feel hard and uncomfortable. Most coaches and runners, and rightfully so, spent a lot of time training to evaluate this threshold to the fastest pace possible.
There is also Lactate Tolerance, or what I call Acidosis Tolerance — which is a condition of escalating Lactate that happens after a runner has surpassed their Lactate Threshold. Here training is focused on extending how long they can tolerate the associative pain and discomfort of this state before surrendering to it and slowing down, or in some cases, stop running. Or as old-timers call it, “getting tough.”
Between Lactate Threshold and Lactate Tolerance exists a window where lactate concentration in the bloodstream is accelerating, but not yet out of control. Coaches and runners can take advantage of this area by engaging in what I call Lactate Desensitization training.
Lactate Desensitization training happens in the space right after the Lactate Threshold is surpassed and right before Lactate rapidly escalates to full blow Acidosis and exponential slow down or stoppage.
Like all things in running, highly effective lactate dynamics training has a sweet spot.
Training below Lactate Threshold doesn’t provide a strong enough stimulus to elevate the threshold as once thought. And spending too much time, too frequently performing Acidosis Toelrnace workouts results in excessive breakdown and fatigue due to the highly acidic internal environment caused by this type of training.
Enter the Lactate Desensitization training zone — the sweet spot.
This area provides a high enough concentration of lactate in the blood to present a great enough challenge and demand to prompt adaption in the desired direction but is not so toxic and corrosive that it can be performed frequently without worry of maladaptive reactions.
I’ve included a schematic of how to think about these different areas on the lactate map:
The intended effect of Lactate Desensitization running is to so habituate the runner to the sensations associated with this area that they eventually become numb to it.
It’s best described as that point when running starts to get more difficult than you’d like for the pace. It’s till somewhat of a grey area, and unfortunately, I don’t have any exact mmol to reference, as it’s more a coach’s and runner’s understanding based on experience playing around the edges of it.
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The design of today’s workout is to reinforce and maintain a certain degree of Lactate Desensitization in the half marathon runner during their performance period.
The 3K at 10K pace is meant to take the highly trained runner just past their Lactate Threshold, then switch to 13.1 Mile Race Pace for 1K, exposing them to running that pace applying more focus, effort, and discomfort than liked. This type of exercise has values for all 13.1M runners, but especially rookie and underperforming runners who erroneously think race day will be “easy.”
There’s never anything easy about race day. No matter how fit you are you have to be ready to embrace and deal with difficulties from step #1.
Sometimes workouts in the Performance Period are so easy, they result in a detraining effect, and the runner’s competitive edge is lost. Other times, workouts are too hard and their competitive fire is extinguished. This workout, just like Lactate Desensitization training, hits the sweet spot, not too hard, but hard enough to keep the sword sharp and runner ready for race day.
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3 Good Books on Lactate training
The Science of Running by Steve Magness
Running: Biomechanics and Exercise Physiology in Practice by Frans Bosch and R. Klomp
The Physiology of Training for High Performance by Duncan Macdougall & Digby Sale