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RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?
The idea is to give a 100% all out effort over the hill sprint. Aerobic training is not the goal at all. The hill sprint it's self is like 10 to 15 seconds to make sure that 100% effort is given.
20 x 15 sec hill running down fast for recovery
20 x 15 sec hill w/ 3:00 jog rest are totaly different workouts working on totally different systems.
Since I don't care at all about any aerobic training effect from this workout I just say jog around 3:00 rest. My goal is to train the fast twitch fibers and improve leg strength without ANY build up or accumulation of lactate. 3:00 may be over kill but it ensures complete recovery for a distance person. If I left recovery up to them I bet they would only take 30 seconds and tell me it was complete recovery ...
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