The following training sessions are aimed at improving the lactic tolerance; your ability to maintain pace as the by-products of repeated anaerobic lactic energy production accumulate and have been extracted from elite runners’ training logs.

1. 5 x 200m @ first 200m of 800m pace (2min recovery)
4min recovery
2 x 300m @ first 300m of 800m pace (2min recovery)
5 min recovery
400m max effort.

Nick Symmonds completed this training session a few weeks before placing 5th at the 2012 London Olympic Games in 1:42:95 (his personal best). He ran the 200m’s in an average of 25.0, 300m’s in 37.5 and 38.0 and 400m in 52.5.

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