Threshold 1000's

1000m (2.5 laps) Lactate Threshold Intervals – this workout is meant to increase your ability to run at faster speeds without suffering blood lactate accumulation. The pace set for your workout is about 15-20 sec per mile slower then your 5K race pace (comfortably fast or conversation pace).

How many 1000s?
About 10% of your weekly mileage so if you average;
20-29 mi/wk do 4
30-35 mi/wk do 5
36-44 mi/wk do 6
45-50 mi/wk do 8

Recovery between intervals are a short 200m jogs.

Suggested times based on your 5K race time

5K Race
Time_____1000 M____400 M split
m.sec_____m.sec_____m.sec
30.40_____6.24 _____2.34
29.05_____6.05 _____2.26
27.39_____5.48_____ 2.19
26.22_____5.33_____ 2.13
25.12_____5.19 _____2.08
24.08_____5.06_____ 2.02
23.09_____4.54_____ 1.58
22.15_____4.43_____ 1.53
21.50_____4.38 _____1.51
21.25_____4.33 _____1.49
21.02_____4.29 _____1.48
20.39_____4.24 _____1.46
20.18_____4.20_____ 1.44
19.57_____4.15 _____1.42
19.36_____4.11 _____1.40
19.17_____4.07 _____1.39
18.58_____4.04 _____1.38
18.40_____4.00 _____1.36
18.22_____3.56_____ 1.34
18.05_____3.53 _____1.33
17.49_____3.50_____ 1.32
17.33_____3.45_____ 1.30
17.17_____3.43 _____1.29
17.03_____3.40_____ 1.28
16.48_____3.37 _____1.27
16.34_____3.34 _____1.26
16.20_____3.32_____ 1.25
16.07_____3.29 _____1.24
15.54_____3.26 _____1.22
15.42_____3.24 _____1.22
15.29_____3.21 _____1.20
15.18_____3.19 _____1.20
15.06_____3.16 _____1.18


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