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Rock n Road Runners Thursday Intervals: Lactate Threshold Intervals

March 14 at 6:00 pm - 7:00 pm


This is a 60 minute group run focused on building strength, stamina, power and speed through interval-based training.

This session is lead by fully-qualified run coaches Dan & Rik and entails a thorough warm up consisting of easy running, mobilisation work, dynamic stretching, drills and strides. This warm up also focuses on improving various aspects of run technique, biomechanics and efficiency. Not will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals.

The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency.

These sessions are also individualised for each attendee as we regularly carry out 3k and 5k time trials (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort and avoid overexerting and overtraining.

The first session is free and all subsequent sessions are £5, unless you are a member of the Rock n Road Runners run club. If you would like to join the club click here or email for more info.



– Warm Up: Easy jogging, mobilisations, drills

– Strides: 4-6 x very short bursts of speed

– Main Set: Lactate Threshold Intervals

4-6 x 5mins @ Lactate Threshold effort with 2mins jog recovery between intervals

Lactate Threshold effort is roughly an intensity you could maintain for 40-60mins, breathing should be deep & laboured but controlled, 7-8 / 10 perceived effort

Effort (you can use heart rate as a proxy) is more important then pace

Gently accelerate into every interval and always try to run relaxed with good form

Aim of LT training is to improve our ability to hold faster paces for longer

Recovery between sets should be very easy. Aim is to feel recovered enough to run the next interval at the same intensity

Number of intervals attempted will depend on how fresh you are feeling and how experienced a runner you are

– Feel free to carry out your own cooldown. This won’t be included in the 60min session


March 14
6:00 pm - 7:00 pm


Rock N Road Runners