Training just below the lactate threshold is referred to as ‘sweet spot’ training. It corresponds to around 10k race pace, or one hour pace. This is a hard but controlled intensity, and most athletes can accrue significant volume in this area. Your speed or power at lactate threshold can be determined in a lab or through field testing. Much has been written recently about Norwegian athletes controlling workout intensity through continuous lactate monitoring. The advantage to having a lactate meter on the track is the ability to dial in, with great specificity, the pace to keep lactate levels below 3 mmol in the blood. This level has been shown to produce optimal training adaptations in elite runners and triathletes. Limiting the intensity in this way allows multiple sessions to be performed in one day. Many successful Norwegians currently perform double threshold workouts on two days per week. This allows for four total sessions, and maximizes time in this zone to optimize aerobic development.

Try out Riverside Tempo and see if you could perform a similar workout two times in one day.

TUESDAY, MAY 10: RIVERSIDE TEMPO!

10 MINUTE RUN AND DYNAMIC WARM UP AT RIVERSIDE PARK AT CANAL ST.

2-3 X 10 MIN @ 10K RACE PACE W/2:00 EZ RUNNING

<<OR>> 2 X 15-20 MIN @ 10K RACE PACE W/2:00 EZ RUNNING

COOL DOWN BACK TO THE SHOP

Details:

**All workouts leave from AARC Ashley at 6:05 pm.

All abilities are welcome and the workouts are written to be adjusted to each runner’s individual needs. They are time based intervals or hills that aim to leave no runner behind. Whether you are training for a sprint tri race series or this year’s late summer DXA2 run, or even a fall marathon, you can benefit from this training. Workouts are based at a local track or hill and start from AARC at 6pm. This allows runners to bring along a drink and drop it at the workout location. Please note that AARC closes at 6pm. ***Each runner is responsible for assessing their fitness and readiness to participate. Each runner is responsible for choosing their own workout and understanding the risks associated with demanding physical activity. This information is available for runners to help themselves, no prescription is intended.***