A training session to boost your efficiency and performance by alternating between slightly above and slightly below your lactate threshold pace.
Prepare your body with a gentle jog and dynamic stretches.
Start with an easy pace jog to gradually raise your heart rate and warm up muscles.
Perform high knees, butt kicks, and leg swings to loosen joints and muscles.
Alternate between running slightly above and slightly below your threshold pace with minimal recovery.
Run 5 minutes at slightly below your threshold pace.
Jog for 1 minute to recover, slightly above your easy pace.
Run 5 minutes at slightly above your threshold pace.
Jog for 1 minute to recover, slightly above your easy pace.
Complete the sequence three more times.
Gradually bring your heart rate down with a slow jog and static stretches.
Jog at an easy pace to help your heart rate return to normal.
Perform gentle stretches focusing on the major muscle groups used, like hamstrings, quadriceps, and calves.
This workout is designed to enhance your lactate threshold by alternating paces, helping your body to efficiently clear lactate and delay the onset of fatigue. Consequently, this will allow you to maintain a faster pace for a longer duration during races or long runs. Moreover, it can aid in improving your mental toughness as you adapt to switching gears and managing discomfort during strenuous efforts.
This session is ideal for intermediate to advanced runners looking to enhance their lactate threshold and performance. Beginners may find this session challenging due to the demand of maintaining precise pacing and alternating between different intensities. Beginners are encouraged to try a simplified version, perhaps with more recovery time or slightly reduced speeds, or to focus on base and recovery runs before attempting threshold workouts.
To get the most out of this session, ensure you accurately calculate your threshold pace, as this is critical to performing the workout correctly. Use a heart rate monitor or a perceived effort scale to monitor your intensity during the session. Consistent pacing is vital, so consider using a GPS watch to stay on target. Adequate recovery is important, so ensure not to skip the cool-down and consider following up with a recovery meal or snack.