Hello, I am creating a base schedule right now and I want to include a consistent workout every week to boost my lactate threshold. I am looking for a workout that isn't too awfully difficult, as I don't want much anaerobic stuff during my base season(duh). So, I am looking for a workout that:
1. Can be done with longer miles (for example, I want a workout that will last for a duration of about 5 miles or so, and one that I can add a mile onto ever couple weeks or so. I do not want a small workout like 3xtempo mile repeats)
2. Isn't very challenging. Obviously, I will need to push to LT pace during these workouts but I do not want anything that is too crazy.
3. Is relatively simple. I don't want anything that is complicated to understand. I just want something to get my legs turning over a little but faster and getting my LT to new levels as I increase the duration of the workout.
Obviously these specifications basically all fall unfer LT work anyway, but I just wanted to be specific. I think the most important thing I am looking for is the first point. I want the workout to be able to have a solid duration that doesn't involve me stopping or taking rest breaks. That being said, the most obvious choice would be a tempo fartlek, but I wanted to get some ideas from the community first.
Thanks for any ideas.