PROtraining: 'Lactate' Management - to run faster and longer


PROtraining on Tuesdays

If you are new, for more information or for details of next Tuesday's schedule  

please contact:

Trevor de Silva: email -

From 19 December for 4 weeks

'Lactate' Management - all race distances - using Variable Recovery Intervals


* * * A vital requirement to run faster for longer * * *

The session is designed to Improve Resistance and Tolerance to the build up of waste products

I will prescribe a suitable schedule for you, from the on-site computer, depending on your personal training status. 


PROtraining Philosophy

One size does not fit all; each PROtraining session is tailored for the individual, based on their standard and aspirations. Based on these, each runner is prescribed a Personal Training Time (details below) and a suitable session from an on-site computer. Every runner is briefed individually and monitored throughout the session.

PROtraining is suitable for all standards

and is Goal Orientated (details below)

from beginners to the experienced

Where we Meet and Train

7:00pm at Belgrave Hall or at c.7:20pm at one of these two training venues below: indicated by weekly email: Parkside Gardens or Drax Avenue

Your Goals

Spring Marathon and HM build up starts on Tuesday 5th December

Race or Distance Specific Training

Peak Conditioning for Races

General Run Training

Returning from Injury

Weight Management

Race Distances Catered for

800m to 3km

5km to Marathon

Duathlon and Triathlon


The available options, duration and number of Repetitions at each session is communicated by a weekly email to regular participants


Your Coach

Trevor de Silva - email: 

Running: UK Athletics Level 4 Performance Coach and Advance Sports Injuries

Cycling: Asian Games Multiple Medalist (and ran the 10k Road Race in 32:10), and Olympic Games Qualifier     



Goal Orientated Training

Runners are encouraged to focus on a few Key Races and structure their training to peak for these events. Use other races as intermediate events We normally have various training options on Tuesdays depending on your race plan and current  fitness.

Prescribed Personal Training Times (PTTs)

We use the Precision Training Protocol developed by Trevor de Silva. A computer programme was used to generate the PTTs. The PTT is a function of current fitness + race target  + type of session + the duration. These times will be given out each Tuesday. They are stored and monitored at each session by two on-site computers.


The available options, duration and number of Repetitions at each session will be communicated by a weekly email to regular participants.


. . . and for the purists

Technical Aspects of PROtraining


Types of PROtraining Session and Acronyms


Threshold Interval Pace 

Short Repetitions: 400m, 500m, 1km and 1mile with varying Recovery Intervals [Increases Resistance & Tolerance to fatigue] - normally specified in weekly email with the generic TP  (88 to 92% MHR and 84 to 88% VO2 max)


Threshold Tempo Pace 

Longer Repetitions, different to Ti and over 1 mile and 2km (High stress repetitions to further Increase Resistance and more sustainable Tolerance to Fatigue)



sub maximal VO2 max Intensity:

 400m, 500m, 1k to Increases Aerobic Capacity by improving oxygen intake and utilisation. (100% MHR and 100% VO2)


one mile Race Pace 

200m, 400m and 500m reps at one Mile Race Pace to Increase Leg speed and Economy or Running, specially, in the early season (100% MHR, 100% VO2).


Marathon Pace

Optimises Fat/Glycogen usage with Major Bio-Mechanical changes taking place at this intensity (80-85% max HR, 76-81% VO2)


Easy Pace

 An essential part of a training schedule: (65 to 78% max HR, 60 to 73% VO2)


of the above

specialised endurance routines like the Cardio 5ive 

Any questions:

Trevor de Silva:

David Bell:

Anne de Silva