Increase Your Lactate Threshold in Your Training Workouts

bigstock-Running-sport-man-Fit-muscula-20182298In this post we would like to discuss the importance of incorporating 1 kilometer repeats into your workout to increase your lactate threshold and provide a great drill that can be incorporated into your daily training routine to help you reach your maximum potential.

One kilometer repeats are some of the most grueling workouts you’ll ever do. They’re not short like 200s and 400s but they’re also not that long, so you’re basically going close to full throttle the entire time. They’re great for increasing your lactic threshold as well as preparing you psychologically for the leg speed you’re going to encounter in a race setting.

For this workout I recommend doing at least two kilometers more than your target race distance. So let’s say you’re doing a 10K and your goal is to go under 35 minutes and you’re currently running 37 minutes. In order for this drill to be most effective you’ll want to do at least 12 repeats.

So in week one you’ll want to start with your first kilometer a few minutes slower than race pace, so let’s say 4:00, which is 40 minute 10K pace. Each kilometer you’ll want to increase the pace by about 2 seconds, that way by the 12th you’re running at 3:38 pace which is about a 36:19 10K.

Each week you’ll want to increase the pace ever so slightly so that by about a week before your race you’re doing your final kilometer significantly faster than your intended race pace. So for our example the final three kilometers will look something like 3:27, 3:25, and 3:23 respectively.

1 kilometer repeats combined with some shorter distance speed workouts will get you comfortable running fast, in a very short amount of time. The first couple times you do this workout you might not even be able to finish it because it’s so grueling. If you dig deep though within a couple weeks you’ll be shaving seconds off your times every week.