Hold pace,
mile 20 and beyond.
Train harder. Go longer. Recover faster — built for the back half of a long effort.
Mile 20.
If you have ever watched the pace column climb a second at a time around mile 20 — this is the lever you have been looking for. Not a stimulant. Not a finishing kick. The thing that keeps mile 20 closer to mile 12.
The back half
Clear lactate at the rate you produce it. Run the last 10 km on the watch, not the finger.
Threshold work
Hold tempo and cruise-interval pace at a lower heart rate. Same session, less cost.
Day-after-day
Stack quality back-to-back. Recover into tomorrow’s workout instead of dragging it.
Blood lactate, measured.
Blood lactate at increasing running speeds. The slower lactate climbs, the longer pace holds.
Source · RunplusTrail magazine, Issue 29 (2018). Reviewed by Prof. Hideo Hatta, U-Tokyo Graduate School.
