Please use the following key as a companion to our training plans.

Definitions

• LT = Lactate Threshold = Threshold = ~15k pace = tempo run pace
• MP = Marathon Pace
• MP+45 = Marathon Pace plus 45 seconds = ~easy pace
• HMP = Half Marathon Pace
• W/U = warm up
• C/D = cool down
• Race Pace = your pace if you raced this distance TODAY
• Goal Race Pace = your projected pace on the day of your goal race

Resources

VDOT Calculator (use to calculate the correct paces for workouts and runs)

• https://runsmartproject.com/calculator/

Lactate Threshold Articles (the focus of many of our workouts is to increase our ability to clear lactate more efficiently)

• https://runnersconnect.net/what-is-lactate-threshold/
• http://www.runnersworld.com/race-training/threshold-training
• http://www.active.com/running/articles/what-pace-should-runners-run-lactate-threshold-workouts

Alternation Run Articles (runs like Canova K’s)

• http://running.competitor.com/2016/05/training/rethinking-recovery-intervals_150440
• http://www.runnersworld.com/race-training/quick-on-the-recovery
• http://levelrenner.com/2014/07/09/alternation-workouts/
• http://www.runningsyndicate.com/peytons-coaching-corner/2015/2/26/elevate-your-performance-with-a-float-recovery