Just the utterance of Lactate Intervals can stir up butterflies in one’s stomach. That is because these hurt a bit more than your average training session. These sessions are meant for the pre-competitive and competitive phase because without a solid base phase, Lactate Intervals are near impossible to complete properly. The reason for that being, the rest interval is often short, which leaves little time to recover. With a solid base, one will recover quicker and consequently be able to run the intervals at the goal pace. Many people can run 59 seconds for a 400m, thus possess the speed to run a 4 minute mile, however, they are lacking the ability to buffer the lactate acid.
When: Pre-competitive phase and competitive phase
What: Short to medium in length (800m-1600m), very demanding sessions
Where: A clear path or track
Why: develops efficiency and fatigue resistance
3x1K + 3x1200m with the last 200m hard with 400m jog recovery