Workouts to develop Lactate Threshold via Dick Telford (Cam Myers' Coach)
I am reading (technically re-reading, as I had skimmed this before) Dick Telford's book, "Running: through the looking glass". As you may or may not know, Telford is Australian superstar Cam Myers' coach. Telford is a scientist, longtime coach and has a ton of great stories in the book. He's in some way, shape or form, been around about every great runner Australia has ever had.
This book was first published in 2015, so it's possible Telford doesn't train athletes in exactly the same way as he did then. With that in mind, here are some things that I thought here edifying.
Telford uses 10k pace at "Lactate Threshold"
Faster than 10k pace is "supra-threshold"
Slower than 10k pace is "sub-threshold"
Some workout examples to influence lactate threshold
A fartlek workout of 1-2-3-4-5-4-3-2-1 w/ 1' recovery jog
30' Sub-Threshold + 4x3s all-out sprints
15' @ LT + 7.5" @ LT + 4x30s
Long Run w/ the last 10k @ Sub-Threshold
Medium Long Run w/ 16x1' @ LT
4x (7.5:1.5) @ Sub-Threshold
5x (5:1) @ Sub-Threshold
8x(3:1) @ LT
12x (2:1 alternating w/ 1:30) @ Supra-Threshold
4x1mi @ LT + 4x200
10x1' Hills + 4x30s Hills
8x400 w/ 200m "float" + 5x200 w/ 100m jog
20x1' w/ 30s Rec @ Supra-Threshold
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