There needs to be a segment of our training where we try and improve our lactic acid tolerance, and anaerobic training is the best for that. An example would be 200 fast 100 float by 12. Here you don’t slow down much on the recoveries; “float” means keeping momentum going. This should be the hardest session of all that you do! So if you find it too easy, shorten the recoveries even more. An extreme version would be a standing "recovery", ten seconds or so with no jogging or walking at all. This training is essential for 800 metre runners, but only do for a few weeks of the year.
The extra mile