maximum lactate steady state.
allows the runner to run at a steady lactate at race pace (5k,or 10k for example) instead of the steadily increasing lactate like is normally seen. This phenomenon only occurs in highly trained runners w/ a lot of aerobic background, then you create it w/ workouts like running at race pace then dropping down to LT for a portion. As you progress you add more segments at race pace.
This combined with alternation workouts. Alternating 5k pace and LT or AT for a couple miles.
Then finish it off w/ some specific work, starting intervals above race pace, progressing to race pace, and then slightly faster than race pace.