44M — VO₂max 58, LT1 164 bpm, LT2 175 bpm: how should I structure training zones for HM development (current 1:52)?
I recently completed lactate threshold + VO₂max testing and I’m trying to translate the results into practical training zones and HM-specific training structure.
My stats:
Male, 44, 175 , 79 kg
VO₂max: 58.3
LT1: ~164 bpm
LT2: ~175 bpm
Recent HM: 1:52 (Nashville) - first HM race ever done
Current training:
~40–50 km/week 5 runs per week
Structure: 2 easy runs + 2 quality session (threshold or intervals) + 1 longer run
Volume is being gradually increased
I’m struggling to map the lab-derived thresholds to real-world training paces/intensities in a way that feels consistent and sustainable.
Specifically:
How would you define practical training zones from LT1/LT2 in a field setting (easy / aerobic / steady / threshold)?
For daily easy running, would you strictly cap below LT1 (~164 bpm), or is that typically too high as an upper bound for most endurance development work?
With ~5 sessions/week at 40–50 km, how would you distribute intensity (polarized vs pyramidal vs more threshold-heavy approach)?
Does a 1:52 HM relative to these lab values suggest a pacing issue, aerobic endurance limitation, or threshold utilization/economy gap?
Long-term I’m aiming to progress toward sub-1:45 HM in the near term, and further improvements beyond that, but I want to make sure the training distribution is correctly aligned with the physiology rather than just chasing intensity