Take your typical tempo run up a notch with this mentally tough session.

Take your typical tempo run up a notch with this mentally tough session.

This week’s workout comes from USAT certified coach Michael Gallagher of Rogue TRI Performance in Southern Oregon. Gallagher is also a triathlete and ultra runner competitor.

“This is a great workout to add some discomfort into your program,” says Gallagher. “It helps the body and mind get used to running at higher intensities with shorter rests.”

Lactate threshold pace is a great indicator of running performance, he explains.

“Since you’re running at your threshold pace, your body becomes more efficient at clearing lactate. The faster you can run while still clearing lactate, the faster you’ll be able to race. Plus, these workouts are tough mentally which will help prepare you for race day.”

Adjust the times according to your race distance and increase the times as you progress.

Warm-up:
10 min jog and mobility drills

Main Set:
1 minute threshold pace
2 minutes aerobic pace
1.5 minutes threshold pace
1.5 minutes aerobic pace
2 minutes threshold pace
1 minute aerobic pace
2.5 minutes threshold pace
30 seconds aerobic pace
Repeat for desired miles or time

Cool-down:
10min stretching/foam rolling

More one-hour workouts