How a Lactate Threshold Run Can Improve Your Running Fitness
As a running coach, one of the most powerful tools I use to help athletes improve their performance is lactate threshold training. But what exactly is lactate threshold, and how can it benefit your running fitness? In this blog post, we’ll explore how incorporating lactate threshold runs into your training plan can elevate your fitness, boost your endurance, and enhance race-day performance.
What is Lactate Threshold?
Lactate threshold (LT) refers to the intensity of exercise at which lactate (a byproduct of anaerobic metabolism) starts to accumulate in the blood. Essentially, it’s the point where your body shifts from predominantly aerobic (using oxygen) energy production to anaerobic (producing energy without oxygen) processes.
In simpler terms, your lactate threshold marks the exercise intensity at which fatigue sets in more rapidly, due to an increase in lactate levels. The higher your lactate threshold, the longer you can sustain a high level of effort before fatigue kicks in. This is a crucial factor in endurance sports, such as distance running, cycling, and swimming.
The Benefits of Lactate Threshold Training for Runners
Training at or near your lactate threshold can yield significant improvements in your running fitness. Here's how:
1. Increased Endurance Capacity
When you train at your lactate threshold, you’re teaching your body to become more efficient at clearing lactate from your bloodstream. Over time, this increases your ability to sustain a faster pace for a longer period, improving your overall endurance. For runners, this translates to being able to maintain a faster pace in races without experiencing a drastic slowdown.
2. Enhanced Running Speed
By raising your lactate threshold, you’ll be able to run at faster speeds while still staying below that critical point where lactate builds up rapidly. This means you can sustain a quicker pace in both training and racing, improving your performance without hitting the wall as quickly.
3. Improved Oxygen Utilization
Lactate threshold training helps your body become more efficient at using oxygen during exercise. Runners with a higher lactate threshold can produce energy more efficiently, which reduces fatigue and allows for sustained performance at higher intensities. This is a key factor for long-distance runners, marathoners, and even sprinters.
4. Faster Recovery
As your lactate threshold increases, your body becomes better at clearing lactate during recovery periods. This means you can bounce back more quickly from hard efforts, allowing for quicker recovery between training sessions and more effective back-to-back training days.
How to Implement Lactate Threshold Runs Into Your Training
Incorporating lactate threshold runs into your training plan is relatively simple, but it requires focus and consistency. Here’s how you can get started:
1. Find Your Lactate Threshold Pace
The first step is determining your lactate threshold pace. This can be done through a lactate threshold test, which is typically done in a lab setting, or by using a time trial or race results to estimate your threshold pace. A common method is to run a 30-minute time trial at a hard but sustainable pace and use the average pace for the last 20 minutes as an approximation of your lactate threshold pace.
2. Structure Your Lactate Threshold Workouts
Once you know your threshold pace, you can start structuring your workouts. A typical lactate threshold run consists of:
Warm-up: 10-15 minutes of easy running to prepare your body.
Main Set: 20-30 minutes of running at or just below your lactate threshold pace (roughly 80-90% of your maximum heart rate).
Cool-down: 10-15 minutes of easy running to help flush out lactate and promote recovery.
3. Frequency and Progression
Lactate threshold runs should be incorporated into your weekly training plan, but they shouldn’t dominate every workout. Aim for 1-2 lactate threshold sessions per week, with at least one or two easy recovery runs in between. Over time, you can gradually increase the duration of your lactate threshold intervals or the overall workout length to continue challenging your body and improving fitness.
How Often Should You Do Lactate Threshold Runs?
For most runners, lactate threshold workouts should be done 1-2 times per week. Because they are taxing, it’s important to balance these efforts with other types of training, such as easy runs, long runs, and speed work. Proper recovery is key to maximizing the benefits of lactate threshold training.
Lactate Threshold vs. VO2 Max Training
While lactate threshold and VO2 max training both target endurance and performance, they are different in their approach. VO2 max training focuses on improving your body's ability to utilize oxygen at higher intensities, whereas lactate threshold training focuses on improving your ability to clear lactate and maintain a sustainable pace for longer. Both are important, but lactate threshold training has been shown to provide more direct benefits for long-distance runners and can often yield quicker improvements.
Conclusion: Boost Your Running Fitness with Lactate Threshold Runs
Incorporating lactate threshold runs into your training routine is one of the most effective ways to boost your running fitness, enhance your endurance, and improve your overall performance. By raising your lactate threshold, you’ll be able to sustain faster paces, recover more efficiently, and race with greater confidence.
If you're a runner looking to take your performance to the next level, make sure to include lactate threshold training in your plan. Whether you're training for a 5k, marathon, or ultra, this type of training will help you go the distance with speed and endurance.
Interested in personalized coaching to improve your lactate threshold and overall running fitness? Get in touch today to learn how I can help you reach your running goals!
