Threshold/CV Training
The chart (Mike Smith, USATF Level II Endurance Instructor) shows where different race paces fall on a vVO2 continuum. For example, the 5K is run at 97% of one's velocity at max VO2. The lactate threshold training range is shown in grey. Frequent training within this range as well as smaller bouts at critical velcity (90-92%) are important elements in 5K preparation.
Explanation of LAXC threshold running & finding your pace:
The first key term is "velocity at max VO2" (vVO2). This is the pace that one is running when he/she is utilizing the most oxygen for the production of energy. Different physiologists use different benchmarks, but we cautiously follow the 2-mile race pace rule (others use 1-mile race pace or pace to run 10 minutes at 100%).
Aerobic threshold simply refers to the intensity at which aerobic gains take place. Lactate threshold pace is the pace equivalent to 80-90% of your vVO2, with 90% being referred to as critical velocity pace. It is a threshold because it occurs just prior to a spike in the accumulation of lactic acid. Lactic acid isn't always bad and can in fact be utilized as an energy source; however, training at threshold pace provides a great way to bump up your fitness level with minimal lingering fatigue or risk of overtraining. The body adapts and learns to 'stay aerobic' at increasing paces. It is a perfect way to add a risk-free intensity to your summer base training. Starting in June, we begin in the 80% range and throughout summer and fall, we work our way through the 90% level into long intervals at sea level 5K race pace.
So, what is your threshold? Refer to the chart and find the row that best matches your current fitness (avoid taking steps down between each season). Your paces for various intensities are listed horizontally across your row.