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RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?
If I understand Renato correctly then a 15'00 5000m runner would always stay within 3'36/km or 5'47 per mile when developing aerobic endurance. Using his guidelines this would fall between aerobic power level 1 and aerobic resistance, so if you choose to run this pace it would be for about 45'-50'.
As a 5000m runner the aerobic power level 1 would be the aerobic support for that event. So I'd guess that this is where the bulk of aerobic endurance work would be done. So this means doing 40' to 70' of total work at a pace of about 3'17/km or 5'18 per mile for this 5 km runner. Being the traditional AnT pace I would guess splitting it in long intervals of 10'-20' with short recoveries would make up the higher volumes of 50'+.
3'08/km or 5'02 per mile would be the second level of aerobic power which would provide the special endurance for the 5000m event and would be done in intervals of about 1 to 3 kilometers.
Finally 3'/km or 4'50 per mile would be the specific work for a 15' 5km runner.
Beyond the pace of 5'47 would be regeneration which would mean that you'd better off running your easy/recovery runs at a very slow pace and running more work within 80% of 5km pace.
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