Lactate Threshold Training

[TaSsl]

@kitkat1

Dear Adonail,

I advocate only a weekly structure which follows a pattern of two days of training, one day’s rest, three days’ training, one more day’s rest:

Day 1: REST

Day 2: Intensity (eg: blocks, accel, time trial, or any super-severe session which cannot be achieved without fresh legs)

Day 3: Lower-Intensity (eg: temp, race backup such as 200m at 400m race-pace, 2min recov, then 200m at max effort; 5x200m at 400m comehome pace off 2min recov; 300 at tempo, 30sec rest, smash 150m max effort etc)

Day 4: REST and repeat cycle. The third day of training may be a rhythm day or race modelling day with Weights (possibly upperbody only)

Hi kitkat1,

I will try to follow your training schedule after next week. After reading some times almost everything of this thread (although I have missed a lot of things for sure) I have some questions that I would like to ask, right now related to the GPP. As a non-english native speaker I will try to be clear, although I am not really sure that I will be able to (I will write the week that I will ask the question of before the question itself). Also, I would like to “ask” something just to be sure…

Related to the first week of your GPP:

@kitkat1

Wk1
Day Session(s)

1. 2-3 x 4x150m
2. Long Hills + Weights (the hills are 3x2x360m with FULL recovery between sets; )
3. Rest (or 1hr Gymnastics)
4. 5x200 + Weights
5. Long Hills
6. Jog (15-30mins) + Weights
7. Rest

1. As the 2-3x4x150m (day 1)are in the first day after rest, I assume that they’re not tempo (they’re not 12x150m at 23"). Should they be done at the same pace of the last 200m? (for example: for a 48" guy, in high 18)…

2. I am also wondering about the feeling that the body should have after the trainings. Should we end bad (cursing the trainer, for example) after the hills or the 5-6x200m???

@kitkat1

Wk2

1. Sprints ladder 350, 300, 250, 200, 150, 100, 60, 50, 40, 30 - slow walkback recoveries.
2. Jog 15-30min + Weights
3. Rest (or 1hr Gymnastics)
4. 2 (300+150) + Weights
5. 5 x 200
6. 2x5x100 tempo runthroughs, walkback + Weights
7. Rest

3. What is the intensity of the sprints ladder of day 1? Just as fast as possible so we can end the train? Maybe I have understand it bad, but should only be done some of those distances?

@kitkat1

Wk3

1. Long Hills
2. 3x3x300m + Weights (Upperbody only)
3. Rest (or 1hr Gymnastics)
   4 Rest (or Warm-up, warm-down) +NO WTS.
4. Track fast, relaxed 300+4x60, 250+3x60, 200+2x60, & 150+1x60.
5. Jog 15-20mins + Weights (Whole body)
6. Rest

4. On day 4, those has to be made with r: 30"-walkback-full recovery. I was also guessing what is the intensity of each 300, 250,… and 60m… Something close to the pace of the last meters?

@kitkat1

Wk 4 (Repeats for Wk5):

1. 300+60,50,40,30; 200+60,50,40,30; 150+60,50,40,30 (30sec rest between long rep and first short rep)
2. Field Circuit (about 6mins) + NO WEIGHTS
3. Rest (or 1hrs Gymnastics)
4. 300+150, 150+150, 100+80, 80+60, 60+60 (all 30sec b/reps; full rec between sets) + Weights.
5. Jog 15-20min
6. 3-6 (2x60m Skip, 2x80m Sprint Buildups, 2x80m Sled Pull or Equivalent Light Resistance)
7. Rest

5. On day 1 and day 4: also a pace close to the last X meters of the 400? Faster for the 150?

I have tried not to repeat questions that you have answered before, unless I have found different answers that I have missunderstood.

I hope that you can help me with that,

tassl.