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Joe Rubio
RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?

Cragg Advocate wrote:

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.


I sent this to a kid a few weeks ago (who still owes me a 12 pack for writing it up if you're reading this). Maybe it can help you out a bit.

MM,

Here ya go. Not written in stone, only meant as a starting point for discussion. The weeks as they are written are examples of how we do it here. Doesn't really matter how you orgainze it as long as you get everything in. For further clarrifications on stuff, read the 1500 manual first, then ask questions. Also can read the Aggie website here for details on what exactly these % mean:
http://www.aggiesrunning.com/Default.aspx?tabid=64

8 week focusing on higher mileage, shorter reps such as 200-300, maybe 400's also hill reps. A weekly tempo at 85-90% VO2max, a steady state run or two during the week at 75-85% VO2max, a mid-week long run, a weekend long run, a recovery day, strides.

Easy week on every 4th week followed by a test of fitness like a race. 13.1 in Austin mid Feb would be a good idea. Mid January? Not sure, but you can find something
12/5-2/12:

Sun: 90-120 min easy
Mon: AM: Easy 20-40 min PM: easy 45-60 + 8 x 100 strides
Tues: 1-2 easy, 40-50 min at 75% 5k pace in month #1, 80% in month #2. Optional AM run of 20-40 easy.
Wed: AM: 20-40 easy. PM: hill reps. Sets of 3 (form, moderate, strong) jog down rec. 250-300m gradual hill on soft surface. In month #2, follow the hill reps w/ 1.5-2 miles at a moderate tempo effort (90%).
Thur: 70-90 min easy
Fri: AM: optional 20-40 easy. PM: 20-40 min easy
Sat: AM: 30-40 min at 85%. PM: 20-40 easy/

7 weeks where you drop the miles slightly, then focus on building the VO2 through a multi paced workout schedule rotating workouts in the following paces: 1500, 3k, 5k, 10k, tempo. You'd run the 10k here as a test of fitness.
2/12-3/12
Sun: 90-120 min easy
Mon: AM: Easy 20-40 min PM: easy 45-60 + 8 x 200 strides
Tues: 50-60 min easy-moderate. Optional AM run of 20-40 min.
Wed: AM: 20-40 easy. PM: week#1 & 3: 16 x 200 or 11 x 300 at 3k effort w/ 1/2 distance jog. Week #2 & 4: 12-16 x 400 at 5k w/ 200 jog.
Thur: 70-90 min easy
Fri: AM: optional 20-40 easy. PM: 20-40 min easy
Sat: AM: Week#1 & 3: Fartlek: 8-10 x 3 min on/3 off at 10k effort. Week #2 & 4: 20-30 min at 90%. PM: 20-40 easy/

3/12-4/09
Sun: 90-105 min easy
Mon: AM: Easy 20-40 min PM: easy 45-60 + 8 x 200 strides at 1500 effort
Tues: 50-60 min easy-moderate. Optional AM run of 20-40 min.
Wed: AM: 20-40 easy. PM: week#1 & 3: 8-12 x 400 at 3k effort w/ 1/2 distance jog. Week #2 & 4: 6-8 x 800 at 5k w/ 400 jog.
Thur: 60-80 min easy
Fri: AM: optional 20-40 easy. PM: 20-40 min easy
Sat: AM: Week#1 & 3: 8-10 x 1k w/ 400 at 10k effort. Week #2 & 4: 5-6 x 1600 at 10k + 2-4 sec/400 w/ 400 jog. PM: 20-40 easy/

6 week focusing on hammering some workouts to get yourself ready as a 1500/5k athete, so workouts rotating around 800, 1500, 3k and 5k, maybe some 10k pace stuff. Also racing a few 1500's to dial in race tactics.

Sun: 70-90 min easy
Mon: AM: Easy 20-40 min PM: easy 45-60 + 8 x 200 strides at 1500 effort or better
Tues: 40-60 min easy-moderate. Optional AM run of 20-40 min.
Wed: AM: 20-40 easy. PM: week#1 & 3: 6-8 x 400 at 1500 effort w/ 1/2 distance jog. Week #2 & 4: 4-6 x 800 at 3k w/ 400 jog.
Thur: 45-60 min easy
Fri: AM: optional 20-40 easy. PM: 20-40 min easy
Sat: AM: Week#1 & 3: 6 x 1k at 5k effort w/ 400 jog + 3-4 x 300 finishes with 100 jog.. Week #2 & 4: 1500 race or 1500 workout. PM: 20-40 easy/

MM, you'd take a few easy days heading into meets. Speaking of that, what is your race schedule?

Again the above isn;t in stone, it should serve as a general outline you can consider following. Balls in your court. Let me know if you have additional questions.

Joe

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