Run Evaluation

Question 1

The 30-Minute Test

Answer 1

capturing their pace and heart rate data on a tracking device.
Using the captured data, athletes can then find their average pace and heart rate.
Those averages serve as approximations for pace and heart rate at lactate threshold and can be used to develop training sessions prescribed at a Zone 4 intensity.

Question 2

The 30-Minute Test- LTHR

Answer 2

To carry the 30-minute test for LTHR, athletes should warm up thoroughly and then gradually accelerate to a tempo which they believe they can sustain for 30 continuous minutes, but not longer. It’s strongly recommended that they complete the test solo. Doing it as a part of a race or with training partners can impact the outcome.

All athletes have to do during the run is push the lap button on their device 10 minutes into the test. This will allow the device to capture the last 20 minutes as a standalone “interval.”

An athlete’s average heart rate for that portion of the run is close to his or her LTHR. It’s important to remind athletes that while they are only capturing data for the last 20 minutes, they still need to run hard for the entire 30 minutes.

Question 3

The 30-Minute Test-Lactate Threshold Pace

Answer 3

To determine pace at lactate threshold, athletes will capture their pace for the entire 30-minute time period. During the test, athletes may vary their pace up or down slightly, as necessary, but the goal is still to work at their best-possible intensity for the full 30 minutes.

Question 4

HR Zones

Answer 4

When prescribing a training session, exertion efforts are assigned using levels of intensity that are established using the athlete’s fitness results. For example, a Zone 3 workout is conducted at 90-94% of THR.

You know from Helmut’s fitness results that his average HR at lactate threshold was 157 beats per minute. A workout prescribed at 90-94% of THR would be set at 141-148 bpm. You’ll learn more about establishing targeted intensities on the following screen.

Question 5

Setting Pace

Answer 5

Helmut covered 6.03 kilometers (3.7 miles) in 30 minutes. Given these results, his pace at lactate threshold is approximately an 8-minute mile.

This would be Helmut’s pace for a Zone 4 training session, which is typically conducted at half-marathon to 10K pace. Zone 3 training sessions are conducted at more of a steady-state run pace, which is approximately 40-60 seconds slower than Zone 4. For Helmut, this would equate to around an 8:45 mile.

Zone 2 sessions are typically 90 seconds to 2 minutes slower per mile.

Question 6

Training Zones and Measures - Zone 1

Answer 6

Running prescribed in Zone 1 is completed at a steady pace and low aerobic intensity. Coaches might prescribe this level of running for warm-up, cool down, recovery, and technique.

The main source of energy derived from aerobic energy metabolism.

Question 7

Zone 2

Answer 7

This zone promotes aerobic capacity and endurance (at slow speeds). Running prescribed in this zone is used as a basic component of all endurance training as part of longer sessions.

The main source of energy is derived from aerobic energy metabolism, increasing the reliance on fats as the source of fuel, although both glycogen and fats are sources of energy.

Question 8

Zone 3

Answer 8

Key higher intensity training sessions may initially start at Zone 3 or the higher end of Zone 2. Zone 3 is a moderate pace, which—at its top end—is close to marathon pace. Running at this pace is used as a component of progressive training to enhance endurance. Athletes may reach this intensity during an endurance workout on slight hills or when they are beginning to push to a marathon pace on flats. Exercise in this zone primary uses the aerobic energy pathway.

Question 9

Zone 4

Answer 9

Zone 4 training should be conducted at half marathon or 10K race pace. Exercise in this zone primary uses the aerobic energy pathway with increasing reliance from anaerobic glycolysis.

This type of work promotes muscular endurance and can improve lactate-threshold velocity when the athlete is performing interval training sessions at 10K speed.

Question 10

Zone 5

Answer 10

Zone 5 sessions are usually run at 5K to 3K race pace or at vVO2max. Such workouts can improve lactate-threshold velocity, aerobic capacity, running economy, fatigue resistance, speed endurance, and power. When conducted at vVO2max, they can improve vVO2max also.

Exercise in this zone has an increased emphasis on anaerobic metabolism in addition to the aerobic energy pathway.