Lactate Threshold Training

I agree, even pacing is the way to go. + more, lots more. Read at your own risk...
Posted by JC on August 14, 2004 at 16:16:11:
In Reply to: Houlton Half...1:11.41...yes the hard way...I missed my pacer! posted by EG on August 14, 2004 at 14:52:06:

Honestly, sometimes it's fun just to try and go out as hard as you can and see what happens. Whether on purpose or not, it shows how tough you can be when you feel very bad for a long time and should teach you how important even pacing is when in a competitive event that really counts to you. Today I felt like a Rhino jumped on my back by the 1/2 mile mark and it made the race harder than any other 5-k I'd run all year, not to mention my slowest time since the summer of 2002.

So why do it? latest studies show that tempo runs are not as useful as once thought. See, if you run at your tempo pace for 3-10 miles, your body never really has to deal with that much lactic acid. Sure they help, and I do them so I know I can run a given distance at a certain pace, but the best way to improve your lactate threshold seems to be to get as much lactic acid built up as possible and then settle into goal tempo pace. Now your muscles are filled with lactate acid and have to become more efficient in getting rid of it. Some suggestions if yo want to try this in training would be run 2-mile repeats, the first 400 at 5-k pace, the next 800 at 10-k pace and the last 2000 at tempo pace.

Another crazy workout for anyone really advanced that really works, (I did it right before I ran my fastest 5-k of 15:10,) 400 meters very hard, (for me this was 60 seconds,) and continue without stopping right into a 1000 meters at 5-k pace. Going from 60 to 75 per 400 pace might seem easy, but try it, your muscles burn and learn very quickly to get rid of lactic acid. I've been saving this type of training for the MDI marathon, but trust me it works or I would do it, it's the hardest thing you can do. For all those hill lovers. instead of starting slow and getting faster and faster as you reach the top. start as fast as you can, get that acid built up right off and then try to hold pace and form to the top of the hill, oh burn baby, burn.

Also I'm no expert, but I'm just telling you what I've tried that works really well. Use at your own risk, and don't do these workouts very often.