Running lactate threshold
This test is a part of your current situation analysis, and is more suited for a more experienced runner; you will need a heartrate clock with GPS that can track your pace. You do not need to know you max heart rate but it will help. The meaning with this test is to locate your pulse for your running lactate threshold. You are usually needed to run this test multiple times.
Do a proper warmup, for at least 15 minutes, start slow and slowly rising your running speed.
Active mobility training, do a couple of mobility exercises to increase the mobility.
The test in its self is quite simple. You run with a steady even pace for 45 minutes.
It’s is important that you in forehand decide what pace you are doing the test with. And focus on holding that even pace when you run for the whole 45 minutes. A tip is that you look at your clock often so that you are holding your pace and that you can follow your heart rate.
When you start running: This test can be a little tough for your local soreness in your muscles if you are not adapted especially in your Iliopsoas, (in front of your hip) Continue for as long as you are able too the sake of the test. You should not feel like you are out of breath that is missing the point of the test. (A result of you are running to fast)
First of all, you need to have an even pace for the test. If you start to fast and need to slow down keep that in mind and start with a slower pace next time you do the test. It is better the sooner you lower your pace. I recommend to your first time doing this test that you start at a slower pace so that you can begin to learn the test.
Note that is your HR from 35minutes to 45 minutes that determine your threshold.
For an example:
I start to run with a pace of 13km (8miles)/hour, which I feel good with for 45 minutes. I look at my watch often so I know I’m keeping the right speed, When I pass the 35 minutes I keep a close eye on my heart rate to determine my average heart rate the last 10 minutes. And I can see that I have a 178 average. For me that is 88% of my max heart rate.
If you are pleased with the result of the test you are now going to use that heart rate when we train our lactate threshold. It is important to know that you want to train on that specific heart rate, because if you use your percent it is less likely you run on the right heart rate.