Canefis wrote:
Is anybody please give an example of high density workouts and explain what does it mean.
I often see from elite runners such workouts like this:
1) 4x400@5k+4×1600@LT+4×400@3k (45s jog bet. 400, 90s jog bet. 1600, 2min betwern sets)
2) 3×1000@LT+2000@LT+8x(500@5K/500@LT)+2x100@5K, last workout is so brutal... 🤪
Canova had some combos, but running faster and shorter through the workout, but that was race prep to specifically train the MAXLASS and ability to sustain a fast pace with fatigued legs. If you alternate fast and slower speed I think it resembles alternations targeting lactate shuttling.
I like to end my hard workouts with some short LT reps or 5min moderate running immediately after to train this lactate shuttling when I have the opportunity. It costs very little and flushes them nicely