Use These Anaerobic Threshold Training Tips to PR Faster
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- Опубліковано 13 вер 2024
- #running #fitness
Are you seeking some new anaerobic threshold strategies to perform at a higher level? I hope these running tips help you set a new personal best in less time.
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Dr. Nathan Pennington, DBA, is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:04.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and qualified for two world armed forces cross-country teams competing against some of the best cross-country runners in the world.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Hi
Currently I run top of my zone4 intensity for 2 x 4K reps with a short break inbetween for my AT runs. I found this quantity is adequate to give me AT exposure without impacting the quality of runs for the rest of the week.
I'm really pleased that you said it will have a positive effect on the aerobic system at the lower intensity. Cheers
Keep up the superior work!
It's not the amount of training required that makes running success hard-it's just that 99% of people lack the ability to persevere and do what's required day in and day out.
Great tips coach Nate.
So true, perseverance is absolutely ESSENTIAL. 💪💪💪💪💪
Good point. I see only a few of the same people over and over where I train and they are almost always there year in and year out.
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There are TWO thresholds. AeT or VT1 (aerobic threshold or 1st Ventilatory Threshold) and LT (Lactate Threshold). Maybe another video explaining that would help. The first one is where you just start to accumulate lactate. It's also called your "aerobic threshold" (not anaerobic threshold). Mine is somewhere around 145 BPM. Training close to it a LOT but not over it will push it up higher and higher. I only do a full aerobic threshold session for more than a few miles once a month or so. I usually do a session with an average HR close to that for only 4 miles once every week or two but those are almost always TEMPO training sessions. I can probably do those for (at tops) 8 miles if a rest every two miles.
Thanks John. Aerobic threshold is still VERY easy running and yes, could be seen as JUST the point where lactate begins to rise but hardly stressful at all. In fact, in most cases, you're still only jogging (again, just my opinion). MAF method is a good example of this so I am jogging basically at 133BPM (180-47). Anaerobic threshold i.e. Lactate Threshold as we both know is HIGHLY stressful and is the point where it starts to rise so much that we begin to really have difficulty clearing it faster than it is building up and vo2 max is FAR worse hahaha Keep up the great training and enjoy the hikes out there man
Very helpful and motivating information.
Thanks!
Most welcome! 😍😍😍😍😍🙏💪
Great sharing. How about half marathon pace? I've heard that our half marathon race pace is just slightly slower than AT pace? Any guidelines to quantify it in seconds, Coach? (E.g HM PACE is approx 5 seconds or 7s slower than AT/Lactate threshold pace) at the end of the training block. THANKS : )
Per Dr. Joe Vigil, PhD we race right around AT pace and (at times) slightly below it...so it is vital to spend some time training at this intensity. Training at vo2 max will enhance your overall stamina and will help get AT pace to feel more manageable but even when fit, AT effort will challenge you. Keep up the great work out there.
Hi, if speedwork adaptation can take upto 28 days effect, I have a marathon on October 20th 7 weeks from now when would recommend I do my last meaningful threshold workout? Thanks
4 days out from your marathon do a 3 mile run at goal marathon race pace. That would be the last threshold effort I would do leading into 20 October. Good luck out there Simon, know you are going to do great
IS ANAEROBIC THRESHOLD A LITTLE ABOVE 4 MMOL OR SECOND LACTATE THERSLHOLD?
Yes, should be around 4 milimoles or higher
Hey Coach, my easy/recovery runs are usually about 9min. However my heart rate is usually 115-120. Should I consider speeding up? Thanks!
Consider using the MAF method (180-your age). More importantly, just focus on "feel" and jogging on those recovery days.
Thanks!
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Hello. I used to run xc/track in highschool (17'-20'), back then when I heard "tempo run", that was considered to be a hard run, but a bit slower than our 5k race pace, which I'd now define as also being faster than your lactate/anaerobic threshold.
I'm now getting back into xc/track for college. But now on UA-cam, I see everywhere that your tempo is SLOWER than lactate threshold pace. Do you have any idea why my old definition and the current definitions of tempo pace is different?
tempo and lactate threshold are used interchangeably but tempo effort is slightly slower than running at LT or anaerobic threshold..it varies but usually is around 5-10 seconds slower than LT/AT pace.
@@rundreamachieve Ok, thanks!
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My marathon time is 3H44M. My 5K time is 7M24S. When I run my long runs, heart rate is about 133 at a pace of 9:15. That’s not much slower than my marathon pace. Is that correct for a 47 year old?
Hey Chris! That sounds about right, your 133BPM HR is around your aerobic threshold per the MAF method (180-47=133). Keep up the great work and very well done having already run those times.
@@rundreamachieve Thanks for the reply. I guess my concern is that my long run pace (9:15) is very close to my marathon pace (8:33). Should it be that close?
I think you should go off of "feel"..if running at 9:15 feels, in any way shape of form, moderately hard, you're running too fast. 45 seconds off goal marathon race pace should feel somewhat easy...go slower just to be safe especially if it is an "EASY" day
Did you say jogging? That's like netball to a basketball player.
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