Lactate Threshold Training

[ESTI]

@DMA

Athlete did a session today on hill I mentioned above (that has to be between 10-15 degrees)

2 sets x 300, 200 (that is a 300 then a 200) with jog down recovery. Long recovery sets

I didn’t time the first set, but spent the 10 minutes of the recovery trying not to be sick. Recovery was around 30 minutes

Set 2 was

300 around 50 sec
200 around 45 sec

We finished the session with sub max depletion push ups (sub max was 90% of max on first set, then 50% reduction)

I like using timed runs instead of a distance myself. Not saying any is wrong or not, but I like the idea of a timed effort for the overall race time goal. If you aim to run 50 seconds, do a 50 sec hill run. The idea of a hard 50 sec effort gets instilled early in training plan. My HS girls do 60 seconds, as they run 63-65 range. My boys do 50 as they were 51-52 range. I found nice progress throughout the GPP on hills. We had land marks to gauge progress each session we did it.