Use this tough-but-simple workout to bulletproof your run against changes in pace.

Use this tough-but-simple workout to bulletproof your run against changes in pace.

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

Ideally done in the middle phase of training, the lactate clearance run is deceptively difficult but effective at “teaching” your body to respond to mid-race surges—whether it’s due to changing conditions, terrain, race strategy, or simply excitement out of T2.

“The surge introduces more lactate into the bloodstream, so when you settle back into tempo pace, the body is forced to clear that lactate while still running at tempo pace,” Gallagher says. “This will help your body process lactate more efficiently, helping push your lactate threshold pace slightly faster.”

Gallagher suggests using this workout as a template for athletes focusing on different distances—a sprint- or Olympic-distance athlete should shoot for two to three sets, while a long-course athlete should do over three. Be sure to adjust intensity based on the amount of main sets. Due to the toll this workout can take on your body, perform this workout once every two weeks and not near a key event.

Warm-up
10 minutes jogging and mobility drills

Main Set:
5 minutes at tempo pace (Rate of Perceived Exertion around 7/10)
1 minute surge (5K race pace or slightly faster, RPE around 9/10)
5 minutes at tempo pace (Rate of Perceived Exertion around 7/10)
1 minute surge (5K race pace or slightly faster, RPE around 9/10)

Repeat for desired miles or time.

Cool-down:
5 minutes easy jog
10 minute stretching / foam rolling

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