Unlock Your Running Potential with Lactate Threshold Training

Lactate threshold workouts are a fundamental component of effective distance running training, designed to enhance both speed and endurance. These workouts challenge your body at a specific intensity, ultimately helping you run faster and for longer durations.

Understanding Lactate Threshold

As New York City-based USATF- and RRCA-certified run coach Kai Ng explains, lactate threshold training builds confidence and acclimatizes you to the feeling of being uncomfortable. Improving your lactate threshold makes challenging paces feel less exhausting, leading to improved efficiency and speed.

The 'Bucket' Analogy

Alex Morrow, RRCA- and USATF-certified run coach and founder of Resolute Running, uses a helpful analogy. Your body produces waste during exercise, and the rate at which you clear that waste is vital. Running below your lactate threshold allows efficient waste removal, while exceeding it leads to accumulation and slowing down. Threshold training increases both the 'bucket' size and the 'hole' size, allowing you to sustain a faster pace.

Finding Your Lactate Threshold Pace

Determining your lactate threshold pace is crucial. It’s the intensity at which lactate accumulates in the blood faster than it can be removed, marking the shift between low- and high-intensity exercise. While lab tests offer precision, a practical field test provides a cost-effective alternative.

Practical Field Test

After warming up, run at your best possible intensity for 30 minutes. Use your average speed from this run to calculate your ideal threshold pace. Generally, this pace corresponds to a 7 or 8 out of 10 effort on the rate of perceived exertion (RPE) scale, described as “comfortably hard.” Tia Accetta, Run Tucson co-founder and RRCA-certified run coach, emphasizes the importance of consistency and avoiding starting too fast.

Recommended Threshold Workouts

Runner’s World consulted certified run coaches to gather their top recommended threshold workouts to improve speed endurance. These workouts range from short repetitions to longer sustained runs.

Interval Workouts

  • 5-Minute Intervals: Ideal for beginners. Warm up with 15-20 minutes easy running, then perform 6 repetitions of 5 minutes at threshold pace with 60-90 second recoveries. Cool down with 15-20 minutes easy running.
  • 8-Minute Intervals: A good way to practice tempo runs. Warm up with 15-20 minutes easy running, then perform 4-5 repetitions of 8 minutes at threshold pace with 2-3 minute recoveries. Cool down with 15-20 minutes easy running.
  • 20-Minute Intervals: A more advanced option, as noted by Ng. Warm up with 15-20 minutes easy running, then perform 2-3 repetitions of 20 minutes at threshold pace with 3-5 minute recoveries. Cool down with 15-20 minutes easy running.