I am a young distance runner without much experience.
I have seen your other works where your athletes use long threshold work like 4x5K, but I am sure I am not capable of such programs as I do not run 20K of intervals.
I normally do sessions like 3x2K.
My 2 questions:
Can you provide 2-3 workouts directed that are particularly improving the lactate threshold 2 months before a racing period (cross-country)?
I have no measurements like lactate monitors, etc. How do your athletes monitor that they are staying below the threshold?
Is there some method that can be used to know this?
I thank you for your help if you are able to answer.