Today we’re diving into one of the hottest topics in the running world: Lactate Threshold (LT) Training. If you’ve been searching for a way to break through your running plateaus and achieve new personal bests, LT training might be the key you need. Let’s explore what LT training is, why it’s beneficial, and how you can incorporate it into your routine.

Understanding Lactate Threshold

Lactate Threshold refers to the point during intense exercise when lactate starts to accumulate in the blood faster than it can be removed. Running just below this threshold can significantly improve your endurance and speed. It’s a critical marker for endurance athletes because it’s often a predictor of performance in long-distance events.

Benefits of LT Training

1. Increased Aerobic Capacity: Training at or just below your lactate threshold helps improve your body’s ability to clear lactate, allowing you to run faster for longer without fatigue.
2. Enhanced Endurance: Regular LT workouts increase the time you can sustain a hard pace, making you more efficient and resilient during long races.
3. Improved Running Economy: By pushing your lactate threshold higher, you become more efficient at your race pace, using less energy for the same speed.

Types of LT Workouts

There are several effective LT workouts, each designed to target different aspects of your endurance and speed. Here are some examples based on the principles outlined in the files we’ve been studying:

1. Classic LT Run: This involves running just below your lactate threshold pace for an extended period. For example, a workout might include 20 minutes at LT pace, a 3-minute rest, followed by another 10 minutes at LT pace. This helps build your endurance and push your threshold higher.
2. LT + Hill Workout: Adding hills to your LT training can provide an extra stimulus. For instance, running 15 minutes at LT effort on a 6-8% incline, resting for 3 minutes, then running another 10 minutes. This recruits different muscle fibers and enhances strength and aerobic capacity.
3. LT Above Workout: Running at a pace slightly faster than your LT pace, also known as Critical Velocity training. An example is 5×1 mile with a 1-minute rest at a pace 5 seconds per mile faster than LT pace. This helps to “pull” your threshold up.
4. LT/Sprint Combo: This combines LT training with sprints to maintain anaerobic capacity. For example, 20 minutes at LT pace, 10 minutes rest, followed by 800 meters at mile pace. This workout gives a threshold stimulus while also incorporating an anaerobic component.

How to Incorporate LT Training

To get started with LT training, follow these steps:

1. Determine Your LT Pace: This can be estimated through a field test or by using a recent race performance. Many online calculators can help you find your LT pace based on your current fitness level.
2. Schedule Regular LT Workouts: Aim to include one LT session per week. As you adapt, you can increase the frequency or duration of these workouts.
3. Mix It Up: Incorporate different types of LT workouts to keep your training varied and target different adaptations.
4. Listen to Your Body: LT training is intense. Ensure you balance it with easy runs and recovery to avoid overtraining.

Conclusion

Lactate Threshold training is a powerful tool to boost your endurance and speed. By understanding and incorporating these workouts into your routine, you can push your limits and achieve your running goals. Remember, consistency is key, and it’s important to balance hard workouts with adequate recovery. Happy running!

Keep pushing your limits and stay strong!

For more personalized training plans and tips, join my coaching program where we can tailor your workouts to fit your specific goals and needs. Let’s crush those running goals together! 

Coach Misty