We're returning to threshold running this week in our training sessions.
This workout will increase longer high-intensity efforts. The effort is just that bit harder than a tempo effort staying around your lactate threshold.
Warm up for at least ten minutes, run 10 minutes at threshold (it's going to be hard) with 2.5 minutes recovery. Cool down and feel smug!
As a reminder of the different stages:
Stay light, play a bit with pace but keep the overall effort below zone 3.
This is right at the top of your tempo pace or zone 4. You should be breathing fast and hard.
Keep recovery extremely light but aim to just about run and keep the recovery active, you want to get right back down to zone 2.
Like the warm up keep in zone 3, it should still be a light run and not a walk/stagger to the finish…
Changing pace. It's really important to ease into pace changes, no abrupt stops or starts and keep your form and body relaxed.
Try not to worry about pace; this is all about effort. You should be pushing your limits. Each interval should be equal effort and naturally slower or you've gone wrong