How to shift your lactate threshold in ten weeks so you no longer fade so quickly during long runs.
Who doesn't know it: during a marathon, your legs feel as heavy as lead, and in the latter stages of a half marathon, it becomes extremely difficult to maintain your pace. The reason for this is often running at or above the so-called lactate threshold. According to a report by Runner's World, this threshold is the hardest pace you can sustain for about an hour before your body fatigues and has to slow down. If you shift this threshold upwards, you can run faster for longer without tiring prematurely.
For recreational athletes, this training is extremely valuable. Running coach Alex Morrow explains to Runner's World that threshold training is the foundation of long-distance running and is considered the best indicator of future race performance. Shifting the threshold effectively requires patience: depending on your fitness level, it takes about six to twelve weeks. A structured, ten-week training plan helps to condition the body to clear lactate more quickly.
Before you start, you need to know your personal threshold pace. In addition to expensive laboratory tests, Morrow says there are two simple methods for at home: either you run a 10-kilometre race with maximum effort and convert the time using a pace calculator, or you do a 30-minute test run on a flat route. During this, you run consistently at the fastest pace you can sustain for this duration. The average pace of this run roughly corresponds to your lactate threshold. Alternatively, the intensity corresponds to a rate of perceived exertion of 7 to 8 on a scale of 1 to 10.
The training plan is designed for runners who already have a solid endurance base and experience with more intense sessions. The goal is to train at the lactate threshold for about 20 to 40 minutes per week over ten weeks. The training begins with intervals and progresses to continuous tempo runs of up to 40 minutes. This is complemented by easy long runs at the weekend, strength training for injury prevention, and fixed rest days to allow the body to adapt.
Your takeaway: Determine your threshold pace via a 30-minute test run to precisely guide your training in the coming weeks.
This article was generated automatically with AI from the sources listed above and has not been editorially reviewed.