Lactate Threshold Repeats
Improves lactate threshold — holding a quick pace for extended periods
PACE
TIME
- 10 min easy 9:39–10:06 /mi
- 3 × 10 min lactate threshold, 2 min easy between 7:45–7:55 /mi
- 10 min regeneration 10:06–10:33 /mi
What’s your running level?
Runo finds your level on Coach Hadley’s 69-level system, and shows you your equivalent race times, paces and example workouts.
Example result
28 of 69
An example: a 10k in 47:35. Enter your own race above.
01 · Race times
What you could run today.
Equivalent times at level 28, on a good day, with the right training.
5k
22:46
7:20 /mi
Example
10k
47:35
7:39 /mi
Half marathon
1:45:10
8:01 /mi
Marathon
3:39:48
8:23 /mi
02 · Paces
Ten zones, slow to fast.
Most runners run their easy days too fast and their hard days too slow. These are level 28’s.
- Regeneration Recovery jogs, the day after a race 10:06–10:33 /mi
- Easy Most of your miles 9:39–10:06 /mi
- Moderate Long runs, relaxed rhythm 9:15–9:39 /mi
- Steady Long run finishes 8:51–9:15 /mi
- Brisk Marathon-ish effort 8:28–8:51 /mi
- Aerobic Threshold Long threshold repeats 8:06–8:17 /mi
- Lactate Threshold Tempo runs, cruise intervals 7:45–7:55 /mi
- Groove Half-to-10k rhythm 7:25–7:35 /mi
- VO2 Max 3–5 min intervals 7:06–7:15 /mi
- Fast Strides, short reps 6:47–6:57 /mi
03 · Workouts
Try one this week.
Three staples from Hadley’s 5K–10K plans, set to these paces.
VO2 Max Repeats
Improves maximum oxygen intake and stresses aerobic power
PACE
TIME
- 10 min easy 9:39–10:06 /mi
- 8 × 2:30 VO2 Max, 1:50 easy between 7:06–7:15 /mi
- 10 min regeneration 10:06–10:33 /mi
Moderate Rhythm Long Run
Builds endurance at a steady moderate rhythm
PACE
TIME
- 2h 00m moderate 9:15–9:39 /mi