Double Threshold Training | Lactate Testing, Lactate Pro 2 | Sub
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- เผยแพร่เมื่อ 2 พ.ค. 2023
- My 14:30 5k Project. Today is all about how my double threshold day looks like. These double threshold days are similar to how Norwegians like the Ingebrigtsen brothers train.
I went to the track this morning to do my first workout, I started with some warm-up drills. Last season my PB was 14:54, I am confident I can make it to 14:30 this track season. In this video I will also explain how I use my Lactate Pro 2 device for testing lactate and how I use the Lactate Pro 2 in my training. How do you train based on your lactate Threshold?
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I recently did a double threshold
First I ran at 4:00 5x 6' p60s and then at 20:00 18x 400m p60s.
And I wasn't particularly tired. It went well for me. I probably haven't run 2x a day in 15 years. And I was afraid of how I would do.
I did the tests in February 2024, so I know my speed, at what mmol/L to run.
My Estimated Threshold HR is also around 180-185!😊
Haha also pretty high
I have a question
If you run 5x 6min or 12x 400m. Do you check mmol/L on the first test, if too low, do you run the next interval faster or slower, depending on what the previous lactate was? Or do you measure lactate after which so that it matches?
Based on the 14:54, is it not smarter to run the morning session around 3:30. Double threshold are usually slower than the threshold pace. What was the reason for doing the 3:20 pace?
Doing the 3:30 pace in the morning, you can doing harder pace's in the evening, because your body is not devastated
Yeah, you are right. Being a bit more conservative in the morning is better. However in the evening the pace could go even slightly above threshold, because the intervals are shorter.
@@GETONTHERUN Indeed! Track Intervals are usually above threshold. But it is very complex how each body reacts to it. Overall very detailed and good video! Double threshold is a very complex system, some guys runs 3:00 on the longer distance while other 3:15. But those guys are also runssub 14. I think too hard on the longer ones the benefit will take so much longer and harder than much slower. It must be based on your present fitness. Because your body can adapt more easily. I did also like 3:20 but now I am doing 3:30 on the road. 3:20 I always felt like broken (but if it feels right and you can feel you can do this for a long time, it is indeed the right pace!) If your body feels not exhausted you are doing a great job! Also if you have the capacity to breath through your nose couple times during the run, it is a good estimated that you are running on a good pace. Cool podcast: podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5mZWVkYnVybmVyLmNvbS9zdGV2ZW1hZ25lc3M/episode/aHR0cHM6Ly93d3cuc2NpZW5jZW9mcnVubmluZy5jb20vP3A9NDUzNg?sa=X&ved=0CAUQkfYCahcKEwiAz_6Lg_aBAxUAAAAAHQAAAAAQAQ
For me the difference in speed was about 20s/km between morning and evening runs.
Hello..I have a questions 😉are there any values from which the dairy values exceed the aerobic threshold for the organization, and at the maximum pace for the body, the so-called submaximal pace
You mean if I cross the threshold valuas of around 4.0mmol as well? In speed work it might get higher lactate values ofcourse.
@@GETONTHERUN well, what does this threshold value look like in mmol or is it impossible to define it this way? Everyone has a different experience... But if so, how do you know that it is not oxygen but the so-called 3 heart rate range, e.g....😜 it's not a max effort, the so-called finish line, but a solid effort to shift the speed while being at a similar level of intensity, because that's what good training is all about :)
I don't think I can follow you fully. There is quit some study about effort and lactate threshold LT2, it is around 3-4.5mmol (it can be slightly different on individual basis). If sprinters start sprinting hard they can reach 25mmol even, where I as a long distance runner have a max between 10-15mmol.
Where did you get the bloodtesting device? Also you base those 400s on your current shape?
I bought it at in a online shop in the Netherlands. Those devices ain't cheap. Yes I base my 400m on current shape and never above my current PB times.
@@GETONTHERUNwould you recommend the lactate pro 2?
@@Lankyfool234 I would, I think it is the best out there on the market. However it is not cheap, so decide for yourself if you need one to make the next step in your running progress.
@@GETONTHERUN it's certainly not cheap! I really want to try the double threshold system as I have struggled to maintain any consistency using a very intense program. is this system good for consistency any tips for how to maximise results using this system?
Sounds good. It works especially well in my opinion for middle to long distance runners (1500m to half marathon). With the devixe you should get a better idea about effort levels in training. And if you want to do double threshold day's, it is a tool to keep your sessions controlled. Which should make recovery easier and injury risk lower. All the best!