Continuing our series on broken tempo runs, this week we add 25% more time to the session—ramping up your opportunity to get stronger and go faster for longer.
WHAT?
Time Under Tension Pt.2
3x 10mins @ Lactate Threshold Pace (your 1-hour race pace)
2-3mins jog recovery
Terrain: Flat, measurable pathway.
A broken tempo run is a good way to get more time at threshold because the short jog recoveries allow a touch of freshness to come back into the lungs, legs and noggin.
And, remember, your lactate threshold is that pace where you move from a predominantly aerobic, fat-burning zone to have an increased reliance on other energy systems—particularly lactate.
WHY?
We want our bodies to get really good at flushing out fatigue on the run. Lactate threshold training is one of the best ways to do this as it sits right on that fence between energy systems.
HOW?
The 25% ramp up in total work is significant, so be prepared for nailing the pacing and dialling up the intensity a notch or two.
Head to the Race and Pace Calculator at tempofit.org to calculate your pace for this session.
You’ll also want some terrain that allows you to measure your splits accurately so fine somewhere flat and GPS-friendly.
Keep the recoveries as light jogs or even slow to a walk if you haven’t done much endurance training recently. The 2-3 minute window allows a bit more time for a more significant receipt between sets if you need it.
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