Lactate Threshold Heart Rate Calculations Question

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no1dragn
no1dragn Posts: 26 Member
in Fitness and Exercise
I read the blog about running more effectively to lose weight by using the lactate threshold method. I did the 30 minute run and took the last 10 minute average heart rate. My problem is that I don't race so I don't have a race pace. I ran as fast as I could although I could not continue at that pace and either stopped for a few seconds or slowed down. I used the average HR but am not confident with my numbers. My LTHR was 181. So my question is, what is race pace? I know that it will be different for everyone, but how do you determine your race pace?

Thanks for the assist.

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  • no1dragn
    no1dragn Posts: 26 Member
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    bump in hopes of a response.
  • sjaplo
    sjaplo Posts: 974 Member
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    Race pace is typically a fraction faster than practice pace if you are doing a tempo run. Both the adrenaline and other people running will up your speed. soooo if you run a 5k in 28 min for a tempo run, your race pace is probably somewhere between 25min and just under 28 min.

    Not a very speicific answer I know, but I would use a number that is 5% faster than that tempo run.

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