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


  • LT = Lactate Threshold = Threshold = ~15k pace
  • MP = Marathon Pace
  • MP+45 = Marathon Pace plus 45 seconds = ~easy pace
  • W/U = warm up
  • C/D = cool down


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

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

Alternation Run Articles (runs like Canova K’s)