The Sub-T Margin
Quality sessions are run at sub-threshold paces (relaxed threshold). They represent 20-25% of your volume.
Your Training Plan
The Norwegian Singles Method
Never to failure
Conservative and sustainable paces. You could do more, but you don't.
Short recoveries
60 seconds recovery to maintain elevated lactate state.
Repeatable Weeks
Consistency over variety. Repeat a solid weekly structure and let your paces progress as your VDOT improves.