An important part of marathon training is speed training.
To properly prepare for a marathon, the idea is to raise lactate - threshold speed (LTS) as high as possible and build enough speed-endurance to run the whole race just 2- to 3-per cent slower than LTS.
Lactate is a metabolic intermediary produced (mainly) during intense exercise when the demand for energy in the muscles outstrips that which can be produced by aerobic metabolism. The point at which lactate begins to accumulate is often referred to as the "lactate threshold"
Yesterday evening at my athletic club we did a pyramid workout on the track, it went like this:
200m - 200m recovery, 400m - 200m recovery, 600m - 200m recovery, 800m - 200m recovery, 1000m - 200m recovery, 1200m - 400m recovery, 1000m - 200m recovery, 800m - 200m recovery, 600m - 200m recovery, 400m - 200m recovery, 200m - warm down.
Click on this link to see my workout stats for this session
I'm running for charity in the 2011 London Marathon. The charity is Asthma UK. Part of what Asthma UK do is to bring awareness to young children on how to control their asthma to enable them to take part in sport up to professional level, like varioous celebs such as David Beckham, Paula Radcliffe and Paul Scholes to name but a few. If you think this is a worth while thing then please show your support and make an online donation (no matter how small) any amount will be greatly appreciated. Please click on the link below.
http://uk.virginmoneygiving.com/StephenMiddleton
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