Lactate Threshold Repeats
Improves lactate threshold — holding a quick pace for extended periods
PACE
TIME
- 10 min easy 6:00–6:17 /km
- 3 × 10 min lactate threshold, 2 min easy between 4:49–4:55 /km
- 10 min regeneration 6:17–6:33 /km
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
4:33 /km
Example
10k
47:35
4:46 /km
Half marathon
1:45:10
4:59 /km
Marathon
3:39:48
5:13 /km
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 6:17–6:33 /km
- Easy Most of your miles 6:00–6:17 /km
- Moderate Long runs, relaxed rhythm 5:45–6:00 /km
- Steady Long run finishes 5:30–5:45 /km
- Brisk Marathon-ish effort 5:16–5:30 /km
- Aerobic Threshold Long threshold repeats 5:02–5:09 /km
- Lactate Threshold Tempo runs, cruise intervals 4:49–4:55 /km
- Groove Half-to-10k rhythm 4:37–4:43 /km
- VO2 Max 3–5 min intervals 4:25–4:30 /km
- Fast Strides, short reps 4:13–4:19 /km
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 6:00–6:17 /km
- 8 × 2:30 VO2 Max, 1:50 easy between 4:25–4:30 /km
- 10 min regeneration 6:17–6:33 /km
Moderate Rhythm Long Run
Builds endurance at a steady moderate rhythm
PACE
TIME
- 2h 00m moderate 5:45–6:00 /km