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HomeRunningTry this lactate-clearance workout - Canadian Running Magazine

Try this lactate-clearance workout – Canadian Running Magazine


One of the things that sets the world’s best runners apart from the rest is their ability to quickly and efficiently clear lactate from their blood while they’re running. This makes them more efficient at processing energy and helps them to run faster. Even if you’re not an elite, you can still teach your body to clear lactate faster through training, and this 400m workout will help you do exactly that.

The science behind why your muscles get tired

Lactate-clearance 400s

This workout is an adaptation of Portland, Ore. coach Richard Lovett’s rat-a-tat 400s. It involves a high volume of 400s with a short recovery to teach your body how to shuttle lactate out of your blood quickly between intervals. It is best done on a track, where you basically run one lap, then lightly jog back to the start line to go again. Each interval should be done at roughly 10K pace, so that you’re running fast enough to build up lactate, but not so fast that you can’t complete the workout.

The length of your rest should change depending on how fast you run, and should be about 1/5th of the length of time it took you to complete the interval. For example, if you run your 400s in 90 seconds, your rest will be about 18 seconds. If you take two minutes to complete a lap, your rest should be about 24 seconds. In total, you should be aiming to complete 16-20 reps, so make sure you choose your pace wisely.

Speedwork for marathoners: 4x4x400m

The workout

Warmup: 15-20 minutes easy jog, followed by form drills and strides

Workout: 15-20 x 400m at 10K pace with 15-25 seconds rest, depending on speed.

Cooldown: 10-15 minute easy jog, followed by light stretching



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