Lactate Shuttle – Misery and Torture

Cresting Hills

This set is not just a great way of practising maintaining ‘momentum’ (physical and psychological) at the top of the short sharp hills that often occur on cross country courses, but also of improving the bodies ability to ‘shuttle lactate‘. In a grassy park (or similar location) find a short (30 seconds to 2 minutes)Continue reading “Cresting Hills”

Hard Starts

This main set is a cross-country focused workout designed to have two impacts on the runner (for a track/road variant see this workout). Firstly its a psychological training exercise, after having pushed hard for tens of seconds and got to the point where your lactic energy system has kicked in, your heart is beating hardContinue reading “Hard Starts”