Great Stamina Building Workouts

By Rick Morris

Stamina building workouts have many aliases. They have been called lactate threshold runs, anaerobic conditioning, tempo runs, anaerobic threshold training, sustained runs and steady-state runs. Regardless of what term you prefer, the goal of these workouts are the same. They are designed to improve the ability of your body to process and produce energy from the lactic acid produced by your running, which will improve your stamina or your ability to maintain a high running intensity for an extended period of time. The training intensities that are best for improving your stamina range from just below to just over your lactate threshold level.

So, what exactly is your lactate threshold level? An in depth discussion of lactate threshold could fill volumes. The condensed version is that your lactate threshold is the somewhat vague point at which your body starts to produce more lactic acid that it can process. A more accurate term would be lactate turnpoint because it is not a wall or ceiling but is something that gradually changes. Lactic acid is a by-product of the energy producing process that takes place in your muscles. There are a large number of complex chemical reactions that lead to the accumulation of lactic acid, but I will spare you the gory details. The important fact is that as your exercise intensity increases, so does your production of lactic acid. When you are running or working out at an easy to moderate pace, your muscles are able to convert the lactic acid to energy. If you continue to run faster, you will reach a point at which the lactic acid is accumulating faster than your muscles can process it. A number of terms have been used to describe this point, including: lactate threshold, lactate turnpoint, anaerobic threshold and ventilatory threshold.

Once you stray above your lactate threshold, the excess accumulation of lactic acid leads to an increase in the acidity of your bloodstream. At one time it was thought that the rise in acidity was something that your body did not like. It was believed that, In protest, your body inhibited the activity of enzymes that are required for energy production. The result is that you will eventually be forced to slow down or stop. Today's most current research seems to prove just the opposite. The rise is blood acidity may actually help buffer the real culprit - a rise in extra-cellular potassium. Most researchers today think that it is that build up of potassium that is the main cause of high intensity running fatigue. Whether the cause is a rise in blood acidity or a build up of potassium, fatigue still takes place at your lactate turnpoint.

The following high intensity workouts will train your body to be more efficient at clearing and burning accumulating lactate for energy and give you a huge stamina boost. It is important that you perform these workouts at a high intensity level. There are several ways for you to judge your exercise intensity.  If you are a competitive runner you can use your current 5K or 10K race pace. Your lactate threshold pace will range from just below to just over your 10K race pace or about 20 seconds per mile slower than your current 5K race pace. If you do not currently participate in 5K or 10K road races you can use either a heart rate monitor or a rating of perceived exertion.

When using a heart rate monitor, your lactate threshold pace will fall somewhere between 80% and 90% of your maximum heart rate (MHR). The rating of perceived exertion (RPE) uses your perception of how difficult you feel the workout is. A lactic threshold workout should feel difficult, but not quite maximum effort. It should be an effort level that you feel you can maintain for at least 30 minutes without stopping. The rating of perceived exertion (RPE) is a scale that ranges from 1 to 10 with 1 equaling no effort and 10 being maximum effort. Your lactate threshold will be between 7 and 9 on the RPE.

 
The Cruiser

This is a basic workout in which the goal is to maintain a pace that is just below your lactate threshold. Similar workouts have been called cruise intervals, steady-state running and anaerobic threshold runs. This workout trains your body to maintain a quality pace for an extended period. This workout also toughens you mentally so that you can keep up a quality tempo when fatigued.

After a 5 minute warm up, run between 2 and 10 miles at the low end of your lactate threshold pace. For avid runners that is about 10 seconds per mile slower than your current 10K race pace or about 25 seconds slower than your 5K race pace. Your heart rate should be at 80% of MHR. Your RPE should be moderately hard or about a 7 on the RPE scale. Perform this workout without stopping or slowing for recovery. The idea is to maintain your pace for the entire duration of the workout. Cool down with 5 minutes of easy running.

 
One Mile Repeats

After a warm up, run one mile at your current 10K race pace or about 15 second per mile slower than your 5K race pace. This is 85% of your MHR or about 8 on the RPE scale. Slow down to an easy pace for 400 meters to recover before speeding up again to 10K pace for the next segment. Repeat this 3 to 8 times depending upon your experience and fitness level. This workout can be done progressively over the course of your training cycle. Start with 3 or 4 repeats  and gradually progress to 8 repeats  in the later stages of your training cycle.  Cool down with 10 minutes of easy running.

Two Mile Repeats

These repeats are also done at your current 10K race pace or about 15 seconds per mile slower than your current 5K race pace. Your heart rate should be about 85% of MHR and your RPE at about 8. After a warm up, run 2 miles at 10K pace. Then slow down to an easy pace for 400 to 800 meters to recover. Run the two miles without stopping or slowing down. If you are a beginning runner, start with only one repeat and cool down. If you are an intermediate or advanced runner, complete two or three repeats. The total distance of this workout is between 2 and 8 miles, depending upon the number of repeats with 2 to 6 miles being executed at lactate threshold pace.

5K Repeats

This workout is similar to the 2 mile repeats but is even more advanced. After a warm up, run 5 kilometers (3.1 miles) at your current 10K race pace or about 15 seconds per mile slower than your current 5K race pace. Your heart rate should be about 85% of MHR with an RPE of about 8.  In the early stages of your training do only one repeat and cool down with 1/2 mile of easy running. In later phases of your training, or if you are an advanced runner, do two 5K repeats with 5 to 10 minutes of rest between the repeats for recovery. In addition to improving your stamina, this workout is very good for preparing for a 10K race as well as both shorter and longer distance training.

Marathon Madness

 
This is an advanced, strenuous workout that will send your stamina and fitness level through the roof. It can also be used when training for any race distance from a 5K to the marathon. Warm up thoroughly before beginning this workout. Run 3 to 10 miles depending upon your current level of fitness. During your run, alternate between 1/ 2 mile  at marathon pace and 1/4 mile at 5K pace.  Your marathon pace will be about at about 75% of your MHR or around 6 on the RPE scale. The 5K pace should be at around 90% of your MHR or a 9 on the RPE scale. There is no recovery between the 1/2 mile - marathon pace runs and the 1/ 4 mile - 5K pace surges. This difficult training run works by flooding your body with lactic acid during the 5K surges and then forcing your body to clear and process the accumulated lactic acid during the marathon pace runs. Cool down after this workout with 1 mile of easy running.

20 Minute Repeats

This is a simple workout that can be done at any time of the year. It is also appropriate for all levels of runners from a beginner to more advanced runners. A beginning runner will want to do only one repeat while intermediate and advanced runner could do two or three repeats. This training run can be done progressively by doing one repeat early in the training cycle and advancing to three repeats at the end of the cycle.

After a warm up, run 20 minutes at your current 10K race pace or about 15 seconds per mile slower than your current 5K race pace. (85% of MHR or 8 on the RPE) Cool down with one mile at an easy pace. If you are doing multiple repeats, recover with 5 minutes of easy running between the repeats.
 

The Miracle Miles

This is a 6.25 mile workout that will not only boost your stamina but will also get you ready to run a 10K in your best time ever. It combines some 10K pace lactate threshold running with long recovery intervals. This workout can be performed at any time during the year.

After a warm up, run 1 mile at your current 10K race pace. Your heart rate should be around 85% of MHR with an RPE of around 8. Slow down to an easy pace for one mile. Then, speed back up to 10K pace for 1 mile. Decrease your speed to an easy pace for another mile and then increase your pace to 10K pace for 1 mile. Slow back down to an easy pace for one more mile and then finish the workout with 1/4 mile at the fastest speed you can maintain for the full 1/4 mile.
 

10K Blaster Superset

This is a very intense workout for more advanced runners. This routine is guaranteed to propel you to new heights of fitness, stamina and strength. After a warm up, run 1/2 mile at 5K pace. (90% of maximum heart rate or RPE 9) Then slow down to 10K pace (85% of MHR or RPE 8) for the next mile. Now slow further to 20 seconds per mile slower than 10K pace for 3 miles. (80% of MHR or RPE 8) Next, speed back up to 10K pace for the final 1.5 miles. There is no recovery or rest between the various paces of this workout.

These stamina building workouts are very effective but are also highly intense. You should not perform them every day. Do easier workouts between more intense sessions to insure proper muscle recovery. Do one of these workouts once or twice per week and you will reach higher levels of fitness than ever before.