s3/e16 Training by Time vs Distance with Coach Elisabeth

Thresholds

Understanding physiological thresholds like lactate threshold and VO2 max is crucial in determining the effectiveness of time vs distance training. Elisabeth Scott explains that lactate threshold is the point where the body can no longer effectively clear lactate, akin to a boat taking on water faster than it can be bailed out 1. VO2 max, on the other hand, represents the maximum rate of oxygen uptake, and training at this level involves high-intensity workouts that are typically sustainable for only a few minutes 2.

Your lactate threshold is about your 1-hour race effort or 1-hour race pace.

--- Elisabeth Scott

These thresholds help tailor workouts to individual capabilities, ensuring that athletes train within their optimal intensity zones.

   

VO2 Max

VO2 max workouts are designed to push athletes to their physiological limits, but the approach can vary significantly between time and distance-based training. Elisabeth Scott highlights that faster runners like Elite Eileen might spend less time at VO2 max compared to slower runners like Everyday Elizabeth, who may inadvertently do more work due to longer durations at a given pace 3. This discrepancy underscores the importance of tailoring workouts to individual paces and goals.

If our goal is to target VO2 max, then running a distance-based workout with a distance-based goal pace is a terrible way to do it.

--- Elisabeth Scott

Scott emphasizes the need to embrace one's pace and recognize the effort put into training, regardless of speed 4.