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How to train Lactate threshold to increase?

esselite
over 4 years ago

I've been training for few years with Garmin fenix. Started 5Plus and then moved to 6X Sapphire.

I wanted to increase my lactate Threshold limits, but I'm not sure I know what type of training is good to increase.

I Remember My Readings of LT on 166bpm/ 4.41min/km. When I was doing 10K Plan with Garmin Coach my LT readings was decreasing leaving it at 161bpm/ 4.56min/km

Now how do I train to make that LT readings go up again. I'm doing fast intervals like 15x400m, but also long itervals like 6x1km, but only my VOMax is going up. LT are not being increased.

Do you know any running training types dedicated to LT increase? There is Training type for threshold, but how to train so the Garmin would detect a threshold training?

Usually my intervals stay in Z4( yellow) with little time in Z5 (red). Should I train long runs in Z4 only or above?

  • 0 over 4 years ago

    depends how much time you have. one weekly long run below AeT. + your faster sessions are needed. To specifically target AnT you could do under/over AnT intervals eg 5min under, 3 min over, repeat both. repeat again. rest 5 minuted. repeat from the start. perhaps consider 2 clear easy days between the hard days.

    have you considered what is happening to your stroke volume and that the garmin stats might be a bit off from time to time?

  • 0 over 4 years ago in reply to the5krunner

    Sorry for my ignorance, but what is AeT and AnT you are referring to? Anaerobic Threshold? Is this the same meaning for Lactate Threshold determined by Garmin?

    considering entering Z5 161bpms is my LT HR, I should plan for :

    A. - 5 min Z4 close to 160bpm

    B. - 3 min Z5 close to 162bpm

    C. - 3-5 min rest (I was reading that for threshold training it is good NOT to rest to much and do next interval without full recovery to Z2)

    - then repeat A,B C

    Or you mean more like :

    A - Z4

    B - Z5

    A - Z4

    B - Z5

    A - Z4

    B - Z5

    C - recovery

  • 0 over 4 years ago

    the5krunner is far, far more knowledgeable about this subject than myself, I'll just add that I've had good luck improving my lactate threshold by doing lots of running in hearttrate Zone 5. Basically running as hard and far as I can to the point of exhaustion and pegging my max HR. Not every time I run obviously, but maybe every 3rd or 4th run that I do. That strategy (no idea what to call it, or if it's even a recommended training regimen) seems to be work well for me, to improve both my vo2 and lactate threshold.

  • 0 over 4 years ago in reply to C.sco

    It works, but only until you are overtrained. This was my issue with Garmin coach. My training plan was to go with intervals with pace that was to hard for me. Every 800m I was ending with almost max HR. For few weeks my LT was increasing, but then it drasticly decreased. 

    You can see here, I started my plan in september. 

    Once a week it can be fine, but when you have more training days with High aerobic, you will not re over and LT will be decreasing.