I attended the EWZ Training Days last saturday. EWZ sponsors the Swiss triathletes and they organize workshops for everyone for FREE about how to find your optimal training! I can only recommend their workshops (if you life around zurich).
Last Saturday we learned and excercised a newer approach for mid- or longdistance jogging, which is also a training method for our triathletes:
- Warm-up with low speed for 15 minutes
- Repeat 3 times during 5 minutes: 15 sec full speed jogging, 15 sec low speed
- Make a 5 minute low speed recovering jogging during the 3 intervals
- Only do this kind of training max. once a week!
By using this kind of method your heart frequency will not drop during the short intervals but as you have some short recovering time, your body will produce less lactate. You are able to train for a longer period in heavy sessions (see also Trainingslehre1, slide 12).