It's time to process some lactic acid and improve your LT pace. Are you ready? Today's main set kicks you off the line with a fast 90 second push at well above 5k race pace before settling in and bringing your heart rate back down as you work through your aerobic and lactate threshold speeds over the next 4.5 minutes to finish out the block. Your goal is to be able to finish all 5 of these 6 minute intervals with minimal rest. It is all about learning how to recover on the fly. After a good warm up to get your leg turnover ready, the pace gets hot.