随着研究的不断深入，答案逐渐清晰起来：您的乳酸门槛配速。
As they dug deeper and deeper, the answer became clear: the pace at your lactate threshold.
为此，每周的乳酸门槛跑，按您的乳酸门槛配速，越来越流行。
Toward that end, the weekly tempo run, done at the pace of your lactate threshold, became popular.
较快的跑步者应该多加一些（使乳酸门槛配速更慢一些），因为他们经常跑入无氧强度；
Faster runners should add the higher value (resulting in a slower tempo pace) because they often race at an anaerobic level;
尽量保持您的乳酸门槛配速，跑6英里小坡度下坡，然后，上坡跑2英里，包括4组400-米，-至600 -米上坡跑。
Trying to maintain your tempo pace, run 6 miles slightly downhill, then run 2 miles that incorporate four 400-to 600-meter uphills.
心率是有限制的，因为跑步新人可能在60%mHR之时达到乳酸门槛配速，而训练有素者可能在90% mHR之时达到乳酸门槛配速。
Heart rate heart rate is tricky because a new runner could reach tempo pace at 60 percent of maximum heart rate, while a well-trained runner might achieve tempo pace at 90 percent.
另一种提高您配速的方法是将速度训练和乳酸门槛跑融入您的马拉松训练。
Another way to increase your pace is to include speed work or tempo runs into your marathon training.
您的乳酸门槛心率是您在目前配速下注意到的心率。
Your lactate threshold heart rate is the heart rate you noted at the preceding pace.
最后，乳酸门槛跑，和您平常的长跑差不多，只是快一些，相当于您的最佳10- K比赛配速。
Finally the tempo run. This is just like your regular distance run, just at a faster pace. These are usually around your best 10k race pace.
最后，乳酸门槛跑，和您平常的长跑差不多，只是快一些，相当于您的最佳10- K比赛配速。
Finally the tempo run. This is just like your regular distance run, just at a faster pace. These are usually around your best 10k race pace.
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