How to Make a Schedule of Interval Runs to Increase the Anaerobic Threshold?

Good afternoon.

The first you should do is to determine your anaerobic threshold. There is plenty of detailed information about determination of an anaerobic threshold in the Internet, so, you could easily find this.

The anaerobic threshold is determined, what's next? You should understand these indicators are changeable and can be corrected if you apply a proper methodical approach that leads to increase of your functional capacity.

Trainings focused on increasing anaerobic threshold require no small energy costs and efforts you make during such trainings suggest that you shouldn't abuse this training tool. Depending on training cycle there are maybe 1 or 2 trainings of this type a week in your training plan.

Duration of interval runs can be various depending on a coaching approach. I do runs for increasing anaerobic threshold lasting 3 minutes and alternate with rest intervals (120 bpm). Number of repetitions is 5-6 times at average.

It's important to do accelerations and don't exceed your anaerobic threshold trying to keep you heart rate on the border of this threshold.