Get better, faster results by trying something new in your training.
There’s an old way to do almost everything. For example, listening to cassette tapes on your Walkman, connecting to the Internet with a modem, and wearing leg warmers on the treadmill would all be considered by most as old ways of doing things. There are also old ways to train, which may prevent you from seeing the results you want. Over the following pages, we offer up some new ways to spice up your workouts and get better, faster results.
Old Way: Long, easy run
New Way: AT/LSD combo run
If you’re an advanced runner with a history of long runs on your legs, making the long run of higher quality by combining long, slow distance with acidosis (lactate) threshold pace helps you break past plateaus. These runs simulate the feeling of the marathon, use up muscle glycogen at a faster rate, and train your legs to run fast when they are fatigued. Run about 12 to 16 miles, with the first 10 to 12 miles at an easy pace and the last 2 to 4 miles at acidosis threshold pace, which corresponds to your fastest sustainable aerobic pace (about 10-15 seconds per mile slower than 10K race pace for most runners).