This four‑week training plan is designed for Road Running and Cross‑Country athletes who want to incorporate structured Lactate Threshold (LT) sessions into their weekly routine without committing to full‑time coaching. It is ideal for athletes of all abilities who already have a developed Aerobic Foundation.

The programme features two fixed LT sessions per week—one on Tuesday and one on Thursday—across four consecutive weeks. No additional structured sessions are included, allowing athletes to continue planning and completing their own Aerobic Foundation work or any other training relevant to their goals.

Tuesday: LT session completed on the road or track

Thursday: Hill‑based LT session (can also be completed on a flat road or track if needed)

This plan provides focused, progressive LT development while giving athletes the flexibility to manage the rest of their training independently.