This indicates the maximum pace at which you can sustain, without a rapid deterioration of speed. This being a direct result of rapid increases in the blood lactate concentration levels.
The 800m is the perfect distance to put such a system to the test, since VO2Max and running economy are not major influences in the 800m.
To illustrate:
My 800m PB - 2mins 07 seconds
My current 800m - 3mins 17 seconds
Ratio: 1.5
My 10K PB - 38mins
My current 10K - 54mins
Ratio: 1.4
This is why even amongst distance runners, the fastest distance runner will also likely be faster over 800m when compared to his or her rivals!
From my own training, I know that at a HR of 170-175bpm. I can sustain my running for 10K without a major build up of lactic acid. At 180-185bpm I will have fatigued rapidly withing 5-10mins.
It is also worth noting that I didn't really write down my times, or have a record of all my PB's. This is generally because when i got them i always assumed that i would be faster next time!
So even although I am looking towards the half-marathon, the track sessions will still be an important part of my training.
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