Lactate Threshold Training

For many the concept of the lactate threshold is an abstract one that they blindly value for its frequent association with running and multisport performance. The truth is, like many things in exercise science, the answer to what it is and how to improve it depends on the person you talk to.
Known also as the anaerobic threshold, onset of blood lactic acid (OBLA) and other names the lactate threshold is the point at which the concentration of lactic acid in your blood begins to accumulate at great or nearly exponential rate. I have always found the graphical depiction of the blood lactate curve to be the easiest to use in understanding where the lactate threshold point is.

Now the graph above would be the results of a lactate threshold field test I may do with an athlete. In that test I would have them run for 6 minutes at a variety of paces, each of which they can sustain without trouble or the 6 minutes. I may have them run at their conversational run pace, then the upper end of this pace, then their goal marathon pace, a comfortably hard pace and finally an approximate 5K or 10K race pace for a mile or less. Between each change of pace I would make a small prick on their finger and take a drop of blood to find out how much lactate has accumulated. This is the label for the Y axis, the amount of lactate in the blood in milimoles per liter. On the X axis I have plotted their speed at each one of the samples. From this I can draw the red curves you see in the graph above and determine the lactate threshold speed and lactate concentration at that speed. In graph above I have taken two straight lines and added them to the graph to show you the point at which the lactate threshold occurs is at the point of the two black lines. As a coach I note this speed at lactate threshold as we will be able to use this in your training.

Training pace calculator

Improving the lactate threshold in training

To improve the lactate threshold in training is to train the body to have stamina to run relatively long distances at higher paces without a net accumulation of lactic acid beyond the lactate threshold concentration. In the subject of the graph above this was 4 milimoles. Since testing is only realistic to do every 8-12 weeks, we will use our associated speed or pace to determine how hard to run. The importance of adhearing to the proper lactate training pace is illustrated below. As in many things in training for distance runners, more is not better when it comes to your running speed.

This graph shows 7 different running speeds expressed in meters per second and the concentration of lactate in the blood as athletes run at these paces for a prolonged period of time (15-25+ minutes) for one athlete. As an athlete you want to be in the blue regions when training the lactate threshold. If you go too fast in your lactate threshold training, you will continue to accumulate lactic acid in the blood stream over the course of the workout and cause the pH of the blood to change dramatically. Overtraining is the most common side effect of too much work above the lactate threshold pace for too long a period of time.

Once you have accurately determined your lactate threshold running speed with a lactate step test, then it’s time to work to improve your bodies metabolism at this pace on a weekly basis.

Here are some workouts listed in a progressive order that you can use to improve your lactate threshold.

Workout #1 – 3-4 x 5 minutes at LT pace with a 90 second jog in between each.
Workout #2- 2 x 10 minutes at LT pace with a 2 minute job in between each
Workout #3 – 40 minutes at moderate aerobic pace followed without break by 15 minutes at LT pace.
Workout #4 – 20 minutes at LT pace
Workout #5 – 30 minutes at moderate aerobic pace, 20 minutes at marathon pace and 15 minutes at LT pace without break between each of these.
If you do not have access to a coach or exercise physiologist who can conduct a lactate step test to determine your accurate lactate threshold, you can use Complete Running Programs training pace calculator. Enter a recent race performance in the top of the calculator and add an upcoming race distance. The calculator will estimate your upcoming race performance and give you training paces based on your current fitness. The pace labeled “Stamina” is the most accurate estimation of your lactate threshold pace, based on your recent performance. Use this pace for the workouts above. If you feel the pace is too fast based on abnormally high heart rates, fatigue or delay in recovery, reduce it by 5% for the workouts.

Training pace calculator

Long may you run,

Sean Coster

For more resources on improving your running subscribe to Sean’s blog at
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