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Racer1
RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?

mdr wrote:

are you sure there was 2 minutes rest after each hill sprint? think about how long that workout would take



Hey, I didn't write it. Renato did:

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SHAHEEN

22 Jun 04 (earth Track in Chepkoilel)

8 x 800m with 4 x 60m sprint uphill between each test
(2:00 rec. after test, the same after sprints)
• 2:03.0 – 2:00.9 – 2:00.3 – 2:01.4 – 2:01.3 – 2:02.1 – 2:00.2 – 2:00.5


KWALIA


22 Jun 04 (earth Track in Chepkoilel)

4 x 800m with 4 x 60m sprint uphill between each test [2 min] +
5 x 500m [4 min]with 200m running + 100m bounding + 200m running
• 2:02.8 – 2:01.0 – 2:00.0 – 2:02.6
• 1:09.6 (26.2 + 16.8 + 26.6)
• 1:10.4 (26.0 + 17.6 + 26.8)
• 1:10.5 (27.2 + 16.6 + 26.7)
• 1:09.8 (25.9 + 18.2 + 26.7)
• 1:07.8 (26.2 + 15.4 + 26.2)



10 Jul 04 (St. Moritz)

2 sets of 6 x 1000m [1:30] After every set, 12 x 60m sprint uphill.
• 2:50.0 – 2:51.0 – 2:47.4 – 2:46.3 – 2:45.0 – 2:41.8
• 2:47.6 – 2:46.0 – 2:46.6 – 2:47.0 – 2:43.8 – 2:40.8





17 Jul 04 (St. Moritz)

3 x 2000m + 1 x 1000m with 6 x 60m sprint uphill after every test
• 5:36.4 – 5:39.2 – 5:37.2 – 2:27.8

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It is a long session, but remember, these guys are world class runners. They do not have to go hop off to a 9-5 job in the middle of the day. There is time. YOu need the long recoveries after the sprints to keep it predominantly an alactic workout.

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