Lactate threshold workouts are extremely important to any runner’s training program. The lactate threshold is the point at which lactic acid starts to accumulate in the blood stream. Because lactic acid causes muscle fatigue, it is important to raise the threshold level. One good LT workout is the fartlek. In a fartlek, a run is broken into segments of fast running and slower running.
Generally, fartleks are structured according to a ladder system. For example, a common fartlek workout is: 1 minute fast, 3 minutes slow, 2 minutes fast, 3 minutes slow, 3 minutes fast, 3 minutes slow. Make sure to have a good warmup and cooldown before and after fartleks.
One of the nice things about a fartlek is that you have unlimited ability to alter the fast and slow intervals according to your fitness level. Another great fartlek is simply to run fast/slow whenever you feel like it. This perhaps best simulates the unpredictable paces of a race.
By training your body to run fast without producing excess lactic acid, you will be able to r aster for a longer period of time.
