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Try Active Recovery See Lactate Dynamics.  Not always WHAT you do but HOW you do it.
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OTS Interval Workout Tool   Enter vVO2(Current Best Mile)>     OTS Interval Workout Tool  
50 Meter Workouts By Step of Periodizaton   200 Meter Workouts By Step of Periodizaton   800 Meter Workouts by Step of Periodization  
NMF MAX <Current Mile Best     MAX <Current Mile Best     MAX <Current Mile Best  
  % MHR Goal Workout   Phase % MHR Goal Workout   Phase % MHR Goal Workout  
NMF 105% 12-14 Reps 30"r   1 95% 12-14 Reps 1'r   1 80% 10-12 Reps 2'r  
NMF 108% 10-12 Reps 30"r   2 100% 10-12 Reps 90"r   2 85% 8-10 Reps 3'r  
NMF 110% 8-10 Reps 30"r   3 102% 8-10 Reps 2'r   3 *88% 4-6 Reps 3'r  
NMF 115% 6-8 Reps 30"r   3 105% 6-8 Reps 3'r   3 95% 2-4 Reps 3'r  
NMF 120% 4-6 Reps 30"r   3 110% 4-6 Reps 3'r   3 100% 3-4 Reps Full  
NMF 125% 2-4 Reps 30"R   3 115% 2-4 Reps Full R   3 102% 2-3 Reps Full R  
Reps go down as Intensity Goes Up! *Lactate Threshold/LBP   Reps go down as Intensity Goes Up! *Lactate Threshold/LBP   Reps go down as Intensity Goes Up! *Lactate Threshold/LBP  
 
100 Meter Workouts By Step of Periodizaton   400 Meter Workouts by Step of Periodization   1000 Meter Workouts by Step of Periodization  
NMF MAX <Current Mile Best     MAX <Current Mile Best     MAX <Current Mile Best  
  % MHR Goal Workout   Phase % MHR Goal Workout   Phase % MHR Goal Workout  
NMF 100% 12-14 Reps 1'r   1 85% 12-14 Reps 90"   1 80% 8-10 Reps 2'r  
NMF 105% 10-12 Reps 1'r   2 *88% 10-12 Reps 2'r   2 85% 6-8 Reps 3'r  
NMF 108% 8-10 Reps 90"r   3 92% 10-12 Reps 3'r   3 *88% 4-6 Reps 3'r  
NMF 110% 6-8 Reps 2'r   3 95% 8-10 Reps 3'r   3 95% 2-3 Reps 3'r  
NMF 115% 4-6 Reps 2'r   3 100% 6-8 Reps 3'r   3 100% 2-3 Reps Full  
NMF 120% 2-4 2'R   3 105% 4-6 Reps Full R   3 102% 2-3 Reps Full R  
Reps go down as Intensity Goes Up! *Lactate Threshold/LBP   Reps go down as Intensity Goes Up! *Lactate Threshold/LBP   Reps go down as Intensity Goes Up! *Lactate Threshold/LBP  
 
150 Meter Workouts By Step of Periodizaton   600 Meter Workouts by Step of Periodization   1-Mile Workouts by Step of Periodization  
NMF MAX <Current Mile Best     MAX <Current Mile Best     MAX <Current Mile Best  
  % MHR Goal Workout   Phase % MHR Goal Workout   Phase % MHR Goal Workout  
NMF 100% 12-14 Reps 1'r   1 85% 12-14 Reps 90"   1 80% 8-10 Reps 1'r  
NMF 105% 10-12 Reps 1'r   2 *88% 8-10 Reps 2'r   2 85% 6-8 Reps 3'r  
NMF 108% 8-10 Reps 90"r   3 92% 6-8 Reps 3'r   3 *88% 4-6 Reps 3'r  
NMF 110% 6-8 Reps 90"'   3 95% 4-6 Reps 3'r   3 95% 2-4 Reps 3-5' r  
NMF 115% 4-6 Reps 2'r   3 100% 2-4 Reps Full R   R 100% Race  
NMF 120% 2-4 2'R   3 105% 2-4 Reps Full R   R 102% Save for Race!  
Reps go down as Intensity Goes Up! *Lactate Threshold/LBP   Reps go down as Intensity Goes Up! *Lactate Threshold/LBP   Reps go down as Intensity Goes Up! *Lactate Threshold/LBP  
 
   
 

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