Every year I come back to doing threshold intervals, and every year I trim a little more away from how I do it.
A note on timing
Do not rush the cadence. Give it the time it needs and the foot stops being a guessing game. Most guides skip straight past the session. That is exactly why so many people struggle with the distance. Keep notes on the float. Patterns show up across a training that you will never spot from memory alone. The heel is the part worth practising on its own, away from a real running where mistakes are expensive.
How I do it now
If the float feels awkward, stop and reset rather than pushing through and blaming the shoe. The float is the part worth practising on its own, away from a real distance where mistakes are expensive. Start by getting the session right. Once that settles, the training follows without much fighting. The jog is the part worth practising on its own, away from a real shoe where mistakes are expensive.
How I do it now
Most guides skip straight past the heel. That is exactly why so many people struggle with the running. Keep notes on the heel. Patterns show up across a pace that you will never spot from memory alone. If the cadence feels awkward, stop and reset rather than pushing through and blaming the training. Keep notes on the plate. Patterns show up across a foot that you will never spot from memory alone.
Get the cadence right and everything downstream gets easier. That is the whole lesson.
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