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.
Who: Anyone
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
EXAMPLE:
2-mile warm-up
3x1K + 3x1200m with the last 200m hard with 400m jog recovery
2-mile cool-down
[...] track intervals, endless fartleks, negative split tempo runs, and the never-ending long run are thoughts that come [...]
[...] This is not to be confused with laying by the pool and soaking up the sun. It means all your “race pace” workouts are behind you, and it is time to bottle up your intensity to unleash on race day. If you feel [...]
[...] capacity. The Long Run and Tempo Run should be staples in any longer endurance race training plan. Interval sessions have their place, nevertheless, one must be fit enough to complete an interval session. By this I [...]
![Quinoa Mediterranean Salad [VIDEO]](http://runnersfeed.com/wp-content/uploads/2012/01/mediterranean-quinoa.jpg)
This colourful and flavourful recipe makes an excellent side dish, and is super easy to make! It can be enjoyed hot or cold. Quinoa is one of the few vegetarian Full Article »
Runners Feed followers! I’m sorry for my absence, hopefully you’re not running to Gucci Mane, Rebecca Black, and Tyga! If you are here is a playlist that will begin a Full Article »
2:58:45 pm
[...] Swedish word for ‘speed-play’ and that it is just that. Where: Soft surfaces Why: To introduce lactate interval training without a set structure EXAMPLE: 2-mile warm-up 1 minute, 4 minutes, 2 minutes, 4 minutes, 1 [...]