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X_-RUNNER
RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?
John Andrews

First Gebre 12:39:36 that´s a single world record, once in a lifetime. You may not based your calculations in a once in a life time or an old PB and consider that Race Pace to estimate averages. This is the first mistake people do. They calcul race Pace by their PB´s and often they are not in that physical condition. In the Gebre´s case will be more realistic to calculate a RP around 13:00 min.

About Gebre workouts:

<>...Jim Denison, Haile's official biographer notes: "I think it's key that the altitude factor is stressed here and remember the hills, too. His coach Jos Hermens feels that Haile's great training will never be appreciated because the times are so effected by altitude. Hermens cited the following as an impressive track workout Haile once did before Atlanta in 1996, of course again considering altitude: 5 x 1000 at 2:28; 4 x 400 at 55; 3 x 300 at 40; 2 x 200 at 25." ...>>

Secondly Renato said "FOR EXAMPLE" he didn´t said "in your case particular you are able to do". Do you know what are an examples? That´s figurative. Also Renato said"long intervals ..."for an AMOUNT of aabout 2 times the lenght of the race" he didn´t said "PRECISELY for 2 times the lenght of the race".

Third, 5000m top class runners (12:36 to 13:12 they are able to do at sea level 3X3000m with 3min interval close 8:00. I´ve seen 20 years ago (!) portuguese Fernando Mamede (13:11/27:13 PB´s) do 3X3000 sub 8:00. he did that naturally...

Four. To prove that each individual that´s a individual case, Carlos Lopes (13:16/27:16) wasn´t able to do 3X3000 faster than 8:20 average.

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