A structured session focused on improving lactate threshold through medium distance repeats on the track.
Gentle jog and dynamic stretches to prepare the body for the session.
Start with a light jog around the track for 10 minutes to gradually increase your heart rate and warm up your muscles.
Perform dynamic stretches such as leg swings, walking lunges, and high knees for 5 minutes to loosen up your muscles and joints.
Main workout consisting of 800m repetitions with rest intervals.
Run 800 meters at a challenging pace to work on your lactate threshold.
Rest for 2 minutes, jog or walk slowly to maintain active recovery and prep for the next repeat.
Ease down session to return the body to a resting state.
Jog slowly or walk for 5 minutes to help your heart rate and breathing return to normal levels.
Finish with static stretches focusing on the hamstrings, quads, calves, and hip flexors to aid recovery.
This 800m repeat session is designed to specifically boost your lactate threshold, which is the exercise intensity at which lactic acid starts to accumulate in the bloodstream, a point that correlates with a feeling of increasing effort. By increasing your lactate threshold, you can improve your endurance and ability to maintain a hard effort for a longer period. This session helps enhance your running efficiency and speed endurance, making it valuable for both middle and long-distance runners.
Repeating 800m intervals on a track allows for precision in pacing and consistency across multiple repetitions, enabling targeted physiological adaptations. The consistent pace helps you train your body to sustain higher work rates, making you faster and more efficient in races or other athletic activities.
This session is intended for intermediate to advanced runners who are familiar with track workouts and are looking to improve their lactate threshold. It is not recommended for beginners unless they have built a solid base and have previous experience with interval training. Beginners can adapt this session by reducing the number of repeats or lengthening the recovery periods.
To maximize the benefits of this session, focus on maintaining a steady, challenging pace throughout each 800m repeat, without fading towards the end of the session. Your pace should be fast enough to cause significant exertion but sustainable across all repetitions. Ensure you arrive well-rested and adequately fueled, with a good hydration strategy. Use each recovery interval to bring down your heart rate, focusing on deep, relaxing breaths.