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KnutK
RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?
Sorry for being a little late with this reply.

Like stated earlier if you look at how good distance runners (1500m and up) trained in the 70's and into the 80's I think you will find that the general setup is similar for most runners. Details vary though. We all tried to build running strength during winter. Some did it by 160 km of relatively fats aerobic running, some by 250 km slow running. My approach was somewhere in between.

Most training weeks during buildup I would run somewhere between 160 and 200km. Some weeks I would be above 200 km but then I always had weeks with 0 running or very close to 0 due to illness. The mileage I ran depended on how I felt, what my general timeschedule looked like and the weather. The general idea was to run as much as possible without getting exausted.

Most of my runs were probably run somewhere between 3.45 and 4.00 pr km. I never timed these and I never ran on measured courses. Part of the build up I also ran on snow witch means that the actual times are slower if you use the same energy. These times are an estimate made later. The point is that these runs were not hard runs. I would often run them by myself and think of other things than running just covering distance and not worry about pace. They almost always had a recreational aspect.

These runs were coupled with quality distancework of hard runs and intervals with very sort rest say 1600m with 1 min rest.

In general I kept the high mileage during the spring period with gradually increasing quality. I did some of my highest mileage while doing track sessions in spring. Some of the mileage in these periods were slower than the steady running in the winter and I also included period with less running in this period.

During summer the mileage would vary more according to competitions and whatever adjustments I needed. In general the mileage would be lower now but every now and then I still run high mileage weeks.

Most people would probably say that keeping the high mileage during spring held me back and this might be true, but I have often wondered if this is indeed the reason for my positive development during spring training.

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