The Big Problem With Running Too Fast

It's the curse of almost every new runner (and many experienced runners as well). Running too hard in training an dtherefore not getting any of the benfirts you're supposed to get. And we already know what the benefits of running slow are. But did you realise that there are many intensities and speeds at chich you can run that will have different physiological benefits? So sometimes you run too hard, but it doesn't mean you have to run slowly! Enter; the lactate threshold. A sweet spot in training where you can still run hard, but just not too hard. And you'll get so many great benefits from it. So let's talk about the lactate threshold, how you find it, how you train it and how it's different from Tempo (or is it?!)

Session 1;
5-minute easy running warm-up
4-6 x 1600m at 10km race pace (with 2-minute jogging recovery between reps)
5-minute easy running cool-down

Session 2
5-minute easy running warm-up
3-5 x 2km at 10km race pace (with 3-minute jogging recovery between reps)
5-minute easy running cool-down

Session 3
Warm-up - 10 mins easy
Run 1600 meters or one mile at 10K pace and then slow to marathon pace for 3200 meters or 2 miles. Start with two set early in your cycle and gradually increase to 3 sets for an intermediate runner or 5 sets for a highly experienced runner. Recover with 3-5 minutes of rest between each compound set (3mins if you're experienced, 5mins if you're just getting started).
Cool Down - 10 mins easy

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