For long-distance races like a marathon or half-marathon, LT is crucial. You want to run at your best pace without overloading your system. If your LT is low, you’ll start slowing down sooner. If it’s high, you’ll maintain a stronger, steadier pace with less effort.

So, How Do You Improve It?

Good news: You can train your body to raise your LT! Here are four ways to do it:

 1. Tempo Runs (“The Sweet Spot”)

• Run at a comfortably hard pace—fast enough that you’re working but not gasping for air.
• If you can say a short sentence but not hold a full conversation, you’re in the right zone.
• Start with 20 minutes and gradually build up.

 2. Interval Training (“Short Bursts, Quick Recovery”)

• Run faster than your normal pace for 3-6 minutes.
• Take a short recovery break (30-60 seconds), then repeat.
• This teaches your body to handle higher effort levels without tiring too quickly.

 3. Hill Repeats (“Power Training”)

• Sprint up a hill for 30-60 seconds, then walk or jog back down.
• This builds strength, improves form, and helps your body clear waste products more efficiently.

 4. Progressive Long Runs (“Simulating the Race”)

• Start at a comfortable pace and finish the last few miles at a faster pace.
• This helps train your body to stay strong even when fatigued—perfect for marathon racing.

The Bottom Line

If you want to run faster, longer, and with less fatigue, lactate threshold training is a game-changer. Think of it as upgrading your engine—you’ll be able to push harder without overheating.

So, next time you hit the road, try adding one of these workouts to your training plan. Your legs (and your race times) will thank you!

🏃💨 Happy running!
– Coach Misty