Perform repeated bouts at your threshold pace with short recovery intervals to enhance speed and endurance.
Prepare your body for the workout by gradually increasing your heart rate and loosening your muscles.
Begin with an easy jog, gradually increasing your pace.
Perform leg swings, high knees, and butt kicks to prepare your muscles.
Perform intervals at your threshold pace with short recovery periods.
Run at your lactate threshold pace, which should feel 'comfortably hard'.
Recover with a light jog or walk.
Bring your heart rate down and help your body recover.
Jog at a comfortable pace to gradually lower your heart rate.
Focus on major muscle groups used during running, such as hamstrings, quads, and calves.
This workout is designed to help you improve your lactate threshold, which is the pace you can maintain while running at a high intensity without accumulating excessive fatigue. By incorporating these intervals at your threshold pace, you can increase your endurance, allowing you to perform better over longer distances and manage fatigue more effectively. Additionally, this session will help enhance your running efficiency and cardiovascular capacity.
This session is ideal for intermediate to advanced runners who are looking to boost their performance and endurance. It is not recommended for beginners who may not yet have a defined threshold pace. Beginners might consider performing these intervals at a more comfortable pace or increasing recovery time to accommodate lower fitness levels.
To get the most out of this session, focus on maintaining a consistent pace during the threshold intervals. It’s crucial to manage your effort to avoid excessive fatigue early on. Ensure proper hydration and nutrition leading up to your session, and consider incorporating these intervals into your training plan once or twice a week to see progressive improvements.