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Cragg Advocate
RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?
Joe (and anyone else who wants to help),

What would you switch those paces to for a 5k runner who will also run the 1500 and 3k throughout the year and then the 10k and the 5k at outdoor conference. I've got pretty good natural speed, but I got destroyed last year while doing a multi-tier approach. The problem was that we hit 400-800-1500-3k-5k pace for 5k runners. I tried to convince my coach that Horwill instructed runners to run two slower and two faster than race pace. He refused to admit it. Needless to say, we crapped out by the end of the season.

There will be compromises this season and we will do more endurance work and less anaerobic work.

How would you organize it? Maybe...5k, 10k, LT, and hills in addition to some strong aerobic running? Do you have 5k/10k guys lower paces in the next phase just like milers? What would you suggest? I will be racing at least every other weekend and probably 2 out of 3 weekends from January through early May. Should I try to convince my coach that when I race a 1500 or 3k that I can use that as my faster than race pace workout for the week? Have any of you found benefits in returning to threshold work and doing less intervals at the end of the season?

Thanks a ton for any advice.

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