Lactate Threshold Training

[pavel]

@pierrejean

Quik:
This is an adaptation from the Czech Model table for 400m (based on the hundreths races they analysed since the late '70s so you can count on that it is the most reliable on the market ) :
11.9 - 22.9 - 34.8 - 48.0 (11.9 + 11.0 + 11.9 + 13.2)
12.1 - 23.3 - 35.4 - 49.0 (12.1 + 11.2 + 12.1 + 13.6)
12.3 - 23.6 - 36.0 - 50.0 (12.3 + 11.3 + 12.4 + 14.0)
12.5 - 24.0 - 36.6 - 51.0 (12.5 + 11.5 + 12.6 + 14.4)
12.7 - 24.3 - 37.2 - 52.0 (12.7 + 11.6 + 12.9 + 14.8)
The times are electric rounded.

If you are a 600-800m type of runner, you can go a little faster than the model, if you are a 100-200m type (your case) you have to go a little slower. If you go too fast for the first half, you’ll hit your speed reserve and since you don’t have the specific 400m endurance in place (i suppose) you won’t be able to resist to fatigue in the last straight.

From the Model and taking in account the small deviation due to your short sprint background, you can see that your split at 200m was a little too fast, your last bend too conservative because you were afraid of pain the last straight, and your last straight time is very good. Remember than anyway, fast or slow last bend, the pain will be the same in the last straight, so don’t think and run. All this assuming your splits are accurate.

When I ran 51,20 I had splits like this: 1.200m-26,20, 2.200m-25.00. What do you think about these splits? At that time I ran 10.95 over 100m. Do you think I am able to run under 50?