In the realm of distance running, the lactate threshold is considered the most critical factor in determining a runner’s ability to produce better results. Regardless of whether the distance is 5k, 10k or the marathon, possessing a higher lactate threshold increases a runner’s capacity to complete each distance at a faster pace.

 What is lactate threshold?

Lactate threshold is the point during exercise at which lactate production exceeds the body’s ability to remove it, resulting in an accumulation of lactate in the blood. This point is often referred to as the anaerobic threshold. This is where the body shifts from using primarily aerobic metabolism to anaerobic metabolism, leading to fatigue and a decrease in performance. Lactate threshold is often used as a measure of endurance fitness. The higher your lactate threshold is, the faster you can run for longer.

How do I improve my lactate threshold through training?

Training your lactate threshold involves challenging your body to produce and clear lactate. Overexerting yourself can result in the rapid production of lactate and lead to burnout. Conversely, failing to push hard enough leads to insufficient lactate production and insufficient strain on the system, hindering improvement. Therefore, achieving the appropriate intensity level during runs is crucial to enhancing your lactate threshold. We classify a run designed to achieve this goal as a tempo run. A tempo run involves running at a sustained, challenging pace. They typically involve a warm-up at an easy pace, a sustained period at “tempo pace”, and a cool-down period to finish. The length and intensity can vary slightly depending on the athlete’s fitness level and training goals.

 Tempo run: pace and duration

We recommend running at a tempo pace that is 15-30 seconds slower per kilometre than your 10k pace, which would be around a 7-8 on a scale of all-out effort being 10. The duration of the tempo run aspect should be a minimum of 20 minutes and a maximum of 60 minutes. As you progress, you should aim to gradually increase your tempo pace. If you feel fine after running for 60 minutes, it means you have run too slow, and if you can’t maintain the tempo pace for 20 minutes, it means you’ve run too fast. Vary your tempo pace and duration during different training runs to stimulate different levels of lactate production, but aim to stay in the 20-60 minute range where you are just about to fall off the pace as you transition into a cool-down period.

 Example tempo run

If your 10k time is 40 minutes, your 10k pace would be 4 minutes per kilometre. Therefore, your tempo pace should be between 4:15-4:30 per kilometre. To begin your tempo run, start with a 2-kilometre easy warm-up at a pace of 5:30-5:00 per kilometre. Then, begin the tempo section and maintain a pace of 4:15 per kilometre for 40 minutes. Finally slow back down to a 5:30-5:00 pace for a 1-2 kilometre cool-down.

 

Conclusion

If you incorporate a weekly tempo run into your training plan for six weeks, we can confidently guarantee that you will experience significant improvements in your running performance.