Jon Arne Glomsrud wrote:
My LT pace is 15kmh or 4min/k. I have used a lot of different. Alternations of 2/2/2 of CV/LT+10s/LT, alternations of 10-20s fast and 50-40sreps of close to LT pace (hard, but manageable), 4x8min@LT+5s w/20s rests, 6-8x4min@LT+5s w/20s. I have done tempos at LT pace (30-40min). I have lately reduced the rep time, kept the effort and then the pace creeps down towards CV and even faster for an LT-effort. Like 10-15x2min w/30s jog rest or 80-90s reps with 30s jog. Also done them at sub-threshold effort (that actually gets at LT or even faster).
Ingebrigtsens are using 5x6min or 6x5min at a sub-threshold lactate and 5-6min pace is close to the continuous pace I think (sub-threshold pace). But they then do 1ks, 400s or 90s reps at LT-lactate levels or slightly on the easy side (3.5) and the 1k reps w 60s rest end LT or faster towards CV. 2.50 or 2.40 1k reps is not that long in my opinion so you can run faster than LT and still keep the lactate in check. 25x400 will be close to 60s and 30s rest which is obviously going much faster than LT. 90s/30s rest is something Jakob himself has lately said is for him done at faster than 5k and approaching 3k pace for him (which is approx 2.30+ or close to 600m in 90s for him).
I think this short "LT" work is something else, I think it is aerobic and specific speedwork done at a controlled intensity. I also heard that another guy in their training group that ran 5k in the Olympics said after the Norwegian championship in 10k that he was not trained for 10k due to his training. What he prob meant was then that 2 times weekly 5x6 or 6x5min at sub-threshold pace + 30min of 1k work at LT pace and the 25x400 or the 20x90s was not long enough for 10k. Very interesting comment. If you ask Canova he would give you 2k an 3k reps at CV to condition you.
For me the feel of LT effort and sub-LT effort is what matters and I can vary the rep length depending on if I want more aerobic conditioning or more specific speed resources.