How to Run Faster for Longer

Looking to improve your endurance and pace? Lactate threshold runs can help! But what exactly is lactate threshold?

Lactate threshold is the point where your body produces lactate faster than it can clear it. Training around this threshold enhances your body’s ability to handle lactate, allowing you to sustain faster speeds for longer periods. This is zone 4 in the 5 zone model.

Examples: In Minutes

4-6 x 5-7 minutes (1-3 minute recovery jog)

3-5 x 8-10 minutes (2-4 minute recovery jog)

2-3 x 12-15 minutes (2-5 minute recovery jog)

1-2 x 20 minutes (3-6 minute recovery jog)

In Miles:

3-4 miles

3-6 x 1 mile (2-3 minute recovery jog)

3-5 x 1.5 miles (2-4 minute recovery jog)

2-4 x 2 miles (2-5 minute recovery jog)

2 x 3-4 miles (3-6 minute recovery jog)

Incorporate lactate threshold runs into your training routine regularly to see improvements in speed, endurance, and overall performance.

Looking for a little help to add in lactate threshold runs? They’re included in all of our training plans at http://www.HigherRunning.com. Follow @higherrunning for more running tips to help you run your best!

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