31/08/2026
Most people get this session wrong, and it’s always the same part. Here’s how to do it properly.
BRP Tempo | Lactate Clearing. 59 minutes total.
10 min warm up, easy, building gradually into the effort.
Main set, x4:
2 min push at 10K pace (8/10 effort)
Straight into 6 min cruise interval (6/10 effort, roughly marathon pace)
3 min easy between rounds
5 min cool down.
Here’s where people mess it up. That 6-minute “cruise interval” is not another hard segment. It’s not threshold, it’s not “just a bit easier than the push.” It should sit close to marathon effort, controlled and genuinely moderate. The whole point of this session is lactate clearing, you spike lactate hard in the 2-minute push, then the 6 minutes afterward is your body actively buffering and clearing that lactate while you’re still moving, not stood still recovering.
If you overpace the cruise portion and turn it into another hard effort, you never actually clear anything. Lactate just keeps stacking rep after rep, and by round 3 or 4 you’re gutting out something closer to a VO2 max session than what this is designed to be. You’ll feel like you’ve worked hard, but you’ll have trained a completely different system than the one this session targets.
Get the cruise interval right and it should feel controlled, not comfortable, but nowhere near the push effort. That contrast is the whole session.
