Lactate Testing Results

Weight: 180 lbs.

Tested at 2% grade on Dynamic Health Services treadmill with athlete well rested and accurate measurements obtained

Goal: Sub 30:00 8K

Comments: Results indicate good aerobic base as evidenced by low lactate values and steady plateau up to 7:10 min/mile pace. Goal of sub 30:00 8K is realistic with proper training. A sample training program to reach your goal would be:

Phase I is 8 weeks in duration and includes one anaerobic capacity (Friday), one VO2 Max (Tuesday) and 1-3 extensive endurance runs (Sunday and/or Thursday) each week. A sample anaerobic capacity workout would be a 10-15 min. extensive warm up progressing to tempo effort the last 3-4 minutes followed by stretching and drills before completing 6-10X100 meters at 95% effort with a 90 second passive recovery. The purpose of the 100 repeats with passive recovery is to improve your lactate tolerance/buffering system. The 100's should be followed by a 2-3 mile extensive run to expedite lactate clearance and speed recovery. A sample VO2 Max workout would be a 10-15 min. extensive warm up followed by stretching and drills and 400-800m repeats followed by 10-15 min. cool down and stretching. You should be fully rested for all VO2 Max workouts for maximum benefit and make sure there is at least one and preferably two days before your next hard workout. All other runs during the week should be kept at an extensive/intensive effort with the longest run being 80 minutes at most. If you do a race one week, count that as your VO2 Max workout for the week. Make every 4th week a recovery week with no VO2 Max workout. A sample week might be: Tuesday( VO2 Max/Track), Thursday (40 min. extensive run), Friday (Anaerobic Capacity), Sunday (long extensive/intensive run of 60-80 min.).

Phase II is 8 weeks in duration with the main emphasis on longer intervals and tempo paced runs. Each week should include one long run at extensive pace up to 90 minutes, one VO2 Max session (800 to mile repeats) and one tempo run. You may continue to do a race during this phase and count your race as VO2 Max workout for that week. You should also continue to make every 4th week a recovery week. You may also incorporate 4-6X100m strides into one of your extensive runs during the week to maintain neurological sharpness developed doing 100 repeats in phase one. A sample week might be: Tuesday (VO2 Max/Track), Thursday (tempo run), Friday (extensive run with strides), Sunday (long extensive/intensive run). Throughout the first two phases, attempt to gradually decreasing tempo pace to @ 6:10-6:15 and VO2 Max pace to 5:50 for realistic shot at going sub 30:00.

Phase III is one week in duration and your taper week. Follow whatever program works best for you from your past experiences.

Good luck and stay healthy!

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