steady runs and marathon pace runs for more experienced runners. Spend 10-25 per cent of your training time here. High Intensity 80-95% of maxThe lower end (80-85 per cent) of this zone encompasses tempo (or lactate threshold) runs - a 'comfortably hard

for a heavier runner to be faster than a thinner runner if the heavier runner has the necessary ingredients for better endurance: higher VO2 max, higher lactate threshold and better running economy. Genes play a huge role as well, as does experience

economy will improve. Run speedwork at the right pace (see below) and your lactate threshold will rise, too, which will delay the point at which your legs start to feel heavy during brisk running. All of this not only guarantees you faster race times

, missing the easy ones won't matter. Sometimes your body just takes a while to adapt to the training and you might find it gets easier. Of course, sometimes you just get more tired!Q. Do you specifically train at your lactate threshold or would you consider

.Work-out Two: a lactate threshold session. After warming up, run 25 minutes at a speed 12 seconds per mile slower than race speed, then warm down.Work-out Three: 4-5 x 1200m at 5K race speed. Recovery time should be equal to or less than running time, gradually

oxygen uptake by 4.8 per cent and their lactate-threshold running pace by 4.4 per cent. In other words, the three workouts had led to better fitness and race potential. FIRST was up and running.In the summer of 2004, FIRST advertised a free marathon

-trained male runners switched to aqua running for six weeks, while another group continued with their regular running programme for the same period. The deep-water running group maintained their VO2 max, lactate threshold and running economy.Another study

you should especially bear in mind if you're cross-training after an injury. Even if you're not injured, repeatedly overworking your muscles will at the very least cause lactate to accumulate and diminish your aerobic capacity. While it's important

these foods on a regular basis. FluidsFit women need extra fluids to replace the sweat lost during exercise. Pregnant and lactating women need even more. You should drink at least eight 8-ounce glasses a day. When you’re pregnant, dehydration may do more

12 per cent of your weekly mileage at your lactate threshold (LT) or tempo pace When you run at LT pace, you enhance your running economy and your body’s ability to cope with increasing amounts of lactic acid. LT pace is your 5K pace, plus 25 to 45