RUN SMART JBST "tried & tested" running sessions	Click,   print,  run.
In-season lactate tolerance work this session works on dealing with increasing lactate at an increasing pace - it's ideal for triathletes, duathletes and runners - you need to know your HRmax to do it properly.
In-season tempo/leg speed work this session works on tempo speed and also stride length with various 'intervals' and drills - it is not hard but does require good technique and focus.
In-season lactate-accumulation work this session uses reducing recovery to ensure that lactate builds up - over successive weeks recovery should be trimmed by 10" to enable adaptation.