This is of my favorite workouts for training the body to adapt to high levels of lactate build-up.
Session: 10 x 30 seconds with 30 seconds of recovery
Repeats: First time: try 1 set. Want a lot of pain? Try 3 sets.
Recovery between sets: In shape? Take 4-5 minutes. Out of shape? Take more than 7-10 minutes.
Goal: High output (speed/power) is the goal for each repetition. High meaning as close to maximum effort as possible. Stop if you notice a 3% drop in the peak or average output.
This workout can be done at anytime of the year.
Try this workout on its own or at the beginning of a long endurance day.