Prompted by wanting to win an INTERNET argument asked a lad who knows a lot about this. He said if you go out at a pace too fast you are swimming in lactate the last 4km and itās a silly plan. He said youāll be faster overall paced evenly.
Exactly.
Iāve heard a lot about lactate but Iāve never experienced it.
If you run fast enough you will.
Iāve seen sub 3 hour marathon lads reduced to puking within 5 minutes doing lactate threshold
training.
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I guess I canāt run that fast 
You can but you are just not going quick enough
Slight improvement. Sub 25 is going to be though but at least Iāve put a few of the knuckle draggers in Intermediate back in their place. 26:11.
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Next time you do 8x400m. Do it at 5.20 pace and tell us how you feel by rep 8.
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Heart rate tells me you can go quicker
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I canāt run that fast, that would be pretty much a sprint.
It means you can go quicker. Lactate is a limiting factor.
Some ideas here
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Exactly. You could hold it for 1st few reps but would be swimming in lactate there after.
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I couldnāt run 400m that fast even once.
i can sprint but thereās no future in that, at my age thereās only so fast that i can put one leg in front of the other, which at the moment is about 3:35 km pace
Iāve never trained for running, Iām about a stone overweight
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One you would like is
Workout: Run for 90 minutes continuously. alternating between 4 minutes at goal marathon pace and 2 minutes at 10K pace.
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Where are you hiding it??
@treatystones are you out with your TT crew in the morning?
Like awarded despite jibe at Intermediate knuckle draggers.
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No sign of it cc @Fran 
Youāre still relegation fodder.
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Whyās he measuring himself against lower tier competitors anyway? His attitude is all wrong.