Can a 50 year old be as fit as 20 year old?

The testing was done in 3 Parts

1. A warm up of 10 mins at 1km/h below starting speed for Part 2
2. Consisted of 3 min progressive blocks with speed increasing 1km/h for each stage until Lactate Concentration exceeded 4mmols. 30 seconds recovery were given between stages to collect blood for measurement. RPE was collected during recovery.
3. Started at 2km/h below finishing speed, treadmill increased by 1% gradient each minute until volitional exhaustion.

Heart Rate and VO2 was measured throughout parts 2 and 3

Part 2 LTP Test Results

Part 3: Maximal Aerobic Data

Guidance for training

Abbreviations:
Lactate concentration ([La])
Heart Rate (HR)
Lactate Threshold (LT)
Oxygen Uptake (VO2)
Maximal rate of VO2 (VO2 Max)

Definitions

Lactate Thershold (LT): This is the first increase in blood [La] above baseline values. The speed at the LT is a strong predictor of the average speed that can be maintained over a marathon. Speed and heart rate at LT are also useful in defining the transition between “easy” and “steady” running.

Lactate Turn Point (LTP): The LTP is the running speed at which there is a distinct “sudden and sustained” breakpoint in blood [La]. Typically this occurs at 2.0-4.0mM. The LTP tends to occur at ~1-2km/ above the LT (the difference is smaller in longer distance specialists and larger in middle distance runners). The LTP can also be used to define the transition between “steady” and “threshold” running.

Training Zones

Recovery Running

These runs should be carried out at the minimum intensity to increase blood flow to aid muscle repair. By their nature these are shorter sessions where the goal is to feel less tired and sore as the run progresses. If this cannot be achieved then it is likely that a rest day is needed.

Easy Running

These runs will normally make up the majority of your mileage. The effort level will still be low. You shouldn’t be out of breath at all and you will be comfortably able to hold a conversation. Easy runs allow you to build up a mileage base without increasing fatigue or the risk of injury. It is often helpful to run for time rather than distance on these runs and work to a heart rate zone to ensure that the pace and effort are not too high.

Steady Running

These sessions are generally carried out at a constant effort level equivalent to marathon pace on race day. Importantly this doesn’t always mean that the sessions themselves will be at race pace. Terrain, conditions, fatigue and many other factors can impact the actual pace. The important thing is to learn to work at an equivalent effort for extended periods. The testing results can be useful here in providing a heart rate zone to work at. Fatigue should only be generated as a result of covering longer distances rather than through the intensity of the effort itself. The effort is often described as “comfortably hard” – the athlete should be aware of the effort level but be able to remain relaxed and not feel that they are forcing the pace.

Tempo Run

This is probably the session most open to interpretation by coaches and there are many variations depending on the target event and the perceived strengths and weaknesses of the athlete. From a physiological point of view “tempo” pace represents the point at which lactate levels begin to spike – the LTP explained above. Properly performed this type of work can be the most effective method of improving running economy.

Practically, tempo pace sits somewhere around the pace which can be sustained for an hour. For faster athletes this can equate to either their 10 mile or half marathon pace. As such, true tempo runs will tend to be between 20-40 mins long. They will feel hard from early on and become increasingly difficult as they progress. A 40 min tempo performed at this intensity will be a very hard training session indeed. These sessions benefit from a good warm up with some drills and strides included. It is also sensible to include at least 15 mins of gentle running as a cool down.

Aerobic Intervals

These are longer repetition runs of 3-8 minutes duration. The recovery will need to be sufficient that speed and technique can be maintained throughout the session. A useful rule of thumb is 90-120s of gentle jogging between repetitions. A useful indication for trained runners would be to perform the repetitions at around 10km pace. For marathon runners it will generally be more beneficial to increase the duration or total number of repetitions in the first instance rather than aiming to complete a particular session at a faster pace.

The main goal of these sessions is to challenge and thus develop the aerobic system and improve the LTP. As with all of hard sessions, a thorough warm up and cool down as described above is essential

Speed Work

These sessions involve an anaerobic component and are also excellent for improving running form. Due to the intensity involved the repetitions will be much shorter than for aerobic intervals and require a longer recovery. Whilst the repetitions are very demanding it is important to focus on technique and relaxation to maximise their benefit. An extended warm up should be included involving a short jog, strides and drills to ensure that the athlete is fully prepared to run very hard with the minimal risk of injury. A cool down immediately after the session and the employment of good recovery strategies also reduce injury risk and help athlete prepare for coming sessions.