Best lactic acid building workout for 1500

If you are just trying to accumulate as much as possible, there should be no pacing going on; all-out or stop moving.

I recommend going all-out for 40 seconds, stand still for 20 seconds, all-out for 40 seconds, stand still for 20 seconds, etc. until you've done 5-6 of the 40 second efforts. After the last one you can lie down and have someone test your lactate levels. They'll probably peak within 10 minutes of your last effort.

Most people simply do not have the will power to go all-out for 40 seconds without cracking, let alone 5-6 times in that short of a span. Almost everyone paces these, but they are supposed to be done with reckless abandon. Those who need to suffer and those who are scared to suffer really shine through on this workout.

60s is his 2 mile pace. Maybe your d1 kids couldn't do this workout because you had them doing mile pace 800s which was harder than what the double world champion was doing. Mile pace versus two mile pace will definitely have different outcomes with this workout. Also, changing a workout that dramatically in terms of rest has a big impact on what you take away from it. 4x800 at mile pace with a full recovery is a end of season peaking workout for sure, like 3 weeks from championships kind of a workout. 4x800 @2mi pace with 2-3 min rest is a good mid season workout that would take half the time to recover from.

coach d wrote:

One of Lagat's:

4X800 with 2 min + 2X400 with 2 min

The 800s are run at 4 min mile pace (and maybe at altitude) and the 400s in 58 and 56. This was from his training in 2009 and posted by Dr. Li.

When you're a double world champion medalist maybe you can do this, but 4X800 at mile pace with 2 min rest is too hard for D1 athletes, so we increase the rest to 4-5 min.

But 3X800 with 15 min is for crossfitters.

interesting interest wrote:

60s is his 2 mile pace. Maybe your d1 kids couldn't do this workout because

Coach d doesn't coach at the NCAA division 1 level.

SMTCd wrote:

Brooks Johnson's go to lactic acid/"booty lock" workout for years has been 300-quick jog 100-300. 400 runners just do one or two sets. 800m and up do 3-6 sets.

Love this one. It's been transformative for my 400m athletes.

I also like hans yolo's idea of starting with an all-out 300 before proceeding with the rest of the workout. Mr. Yolo, if you're still out there--or if any other readers are familiar with this workout--what kind of rest should athletes take between intervals, as well as between the 300 and the remaining workout?

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