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RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?
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"...I have seen your other works where your athletes use long threshold work like 4x5K..."
I believe Renato has said this is for the marathoners and is run at marathon effort. 20k of intervals is very doable if done at marathon effort, even better if done as part of a long run, though very difficult. As far as intervals at "tempo" pace I've seen suggestions on Marius Bakken's site for up to 50 minutes worth of intervals (like 5x10min). Take a look at Rod Dehaven's training (www.allsportrunning.com), and you'll see lots of 3-4x2mile repeats and 2 x 4mile repeats. Take a look at Inubushi's training (http://www.bunnhill.com/BobHodge/TrainingLogs/inubushi.htm) you'll see 4x5k at 15:30, 4x3k at 8:50, 15x1k at 2:56-8. So as far as long intervals go it looks like a total of 6-8 miles at around halfmarathon effort and 10-12 miles at around marathon effort seems to be pretty successful.
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