Hard Work Generates Results

Aspire Fitness

Half Marathon Training Program | Lactate Thershold

This program is going to use your heart rate as a measure of intensity. If you remember last years program we used a percentage of target speed as our measure of intensity. This time we will be using your heart rate during exercise to prescribe intensity. But first we need to do some math, if you’re not very strong in math let me know and we can do the math in the gym.

Training Programs

This program is going to use your heart rate as a measure of intensity. If you remember last years program we used a percentage of target speed as our measure of intensity. This time we will be using your heart rate during exercise to prescribe intensity. But first we need to do some math, if you’re not very strong in math let me know and we can do the math in the gym.

Step 1 – Determine Max Heart Rate (Karvonen)

206.9 – (0.67 x (age in years) = Max Heart Rate

Step 2 – Determine Resting Heart Rate

You can take a break from the math all this one requires is a goodnight sleep. After waking up (ideally without an alarm) take your heart rate by placing your two fingers on your wrist and count the beats for 15 seconds, now multiply this by 4 and we have your resting heart rate. It should be between 60-80 but can go below it or above it.

Step 3 – Training Zones

Math time; take the number from Step 1 and subtract the number from Step 2, this will give you your heart rate reserve. We are now going to take 65% of that number and add it to the resting heart rate from Step 2. Lost yet? Here’s an example; a 25 year old with a resting heart rate of 60 will look something like this.
Max Heart Rate = 206.9 – (0.67 x 25) = 190.15
Heart Rate Reserve (70%) = (190.15 – 60) x 65% = 84.6
Training Zone = 60 + 84.6 = 144.6 (rounded up to 145)

Step 4 – The Test

Now for the fun part, we get to go running. Throw your heart rate monitor on and warm up on a treadmill, don’t go to hard, in fact a light jog works best. After a ten minute warm-up you’re going to bring the speed up to get your heart to your 65% Training Zone. Once you’ve established this zone, you’re going to start timing 6 minutes, after the 6 minutes is up you’re going to increase your speed to bring your heart rate up by 5 beats and start timing again. You’re going to repeat this process until you can complete the full 6 minutes. Take note of what your last successful full 6 minute run heart rate was. For example if you could complete 155bpm and when you increased it to 160bpm could only go for 3 minutes. Your last successful segment is 155bpm.

Step 5 – Lactate Threshold

Back to the math, take your last successful segment bpm (Step 4) and divide it by your max heart rate (Step 1) and multiply that result by 100. Now you have a percentage! Lets look at our example again, if our 25 year old did a successful segment at 155bpm we know that her Lactate Threshold is 81.5% (155/190.15 x 100). Remember both the heart rate and the percentage.

The Program

Weeks 1 – 2

Run 1 – 30 minute runs @ 80% LT (lactate threshold)
Run 2 – 30 minute runs @ 80% LT
Run 3 – 30 minute runs @ 80% LT

Weeks 3-4

Run 1 – 30 minute runs @ 85% LT (lactate threshold)
Run 2 – 30 minute runs @ 85% LT
Run 3 – 30 minute runs @ 85% LT

Week 5

Run 1 – 30 minutes @ 90% LT
Run 2 – 30 minutes @ 85% LT
Run 3 – 30 minutes @ 85% LT
***RETEST LACTATE THRESHOLD (Step 4) ***

Weeks 6-7

Run 1 – 30 minutes @ 95% LT
Run 2 – 45 minutes @ 85% LT
Run 3 – 30 minutes @ 90% LT
Run 4 – 10 minutes @ 100% LT / 30 minutes @ 85% LT

Weeks 8-9

Run 1 – 3 minutes @ 110% LT / 3 minutes @ 85% LT x 6 sets
Run 2 – 45 minutes @ 90% LT
Run 3 – 45 minutes @ 90% LT
Run 4 – 30 minutes @ 95%

Week 10

Run 1 – 3 minutes @ 110% LT / 3 minutes @ 85% LT x 10 sets
Run 2 – 45 minutes @ 90% LT
Run 3 – 30 minuites @ 95% LT
Run 4 – 30 minutes @ 90% LT
***RETEST LACTATE THRESHOLD (Step 4) ***

Weeks 11-12

Run 1 – 3 minutes @ 110% LT/2 minutes @ 85% LT x 15 sets
Run 2 – 30 minutes @ 95% LT
Run 3 – 60 minutes @ 90% LT
Run 4 – 30 minutes @ 100% LT

Week 13

Run 1 – 4 minutes @ 110% LT / 2 minutes @ 85% LT x 15
Run 2 – 30 minutes @ 95% LT
Run 3 – 30 minutes @ 95% LT
Run 4 – 45 minutes @ 95% LT

Week 14

Run 1 – 10 minutes @ 100% LT / 3 minutes @ 110% LT x 7
Run 2 – 45 minutes @ 90% LT
Run 3 – 45 minutes @ 95% LT
Run 4 – 30 minutes @ 100% LT