Understanding and using your lactate threshold to make lasting progress in running
You run regularly but struggle to improve your times or maintain a strong pace for long? Do you feel like you’ve hit a plateau despite your efforts? Chances are, your lactate threshold is the main limiting factor.
The good news: by understanding this key threshold and training it in a targeted way, you can run faster without blowing up after a few minutes.
In this article, we explain in simple terms:
- What the lactate threshold is (no jargon)
- Why it’s crucial for running faster for longer
- How to identify it
- And most importantly: how to train it in practice, even indoors on a treadmill with Kinomap
What exactly is the lactate threshold?
We often hear about “running at threshold,” but few runners really know what it means. Here’s a clear explanation.
The lactate threshold, also known as the anaerobic threshold, is the maximum speed or pace a runner can sustain for a long time without accumulating excessive fatigue and eventually blowing up.
In practical terms:
- Below the threshold, your body mainly uses oxygen to produce energy → the effort feels comfortable.
- Above the threshold, lactate production becomes too high → burning legs, heavy breathing, and rapid fatigue.
Training your threshold means pushing this tipping point higher, so you can run faster without going into the red.
How can you find your lactate threshold in running?
Before improving it, you need to know where it is.
Here are a few simple reference points:
- The lactate threshold generally corresponds to about 90% of your maximum heart rate
- Or 85–90% of your VO₂max speed (vVO₂max)
- You can still talk, but only in short sentences; breathing is clearly elevated
- Your legs start to burn, but you can still hold the pace without blowing up
To go beyond a rough estimate, you can use a very accessible field test based on pace.
The 30-minute test: simple but effective
Principle: run for 30 minutes at the fastest pace you can sustain evenly, without blowing up.
How to do it:
- Warm up properly for 10–15 minutes (easy jogging + a few short accelerations).
- Start a 30-minute timer.
- Run at a strong but steady pace you can maintain for the full duration.
- At the end, record your average pace or speed (using a GPS watch or Kinomap data).
This value corresponds approximately to your threshold pace.
Advantages :
- Easy to do alone, no specific equipment needed
- Can be done outdoors or on a treadmill (ideal with Kinomap for data tracking and visual motivation)
- A good indicator to structure your training
Limitations :
- Less reliable for beginners or runners who struggle with pace control
- Sensitive to daily form (sleep, stress, nutrition, etc.)
Repeat this test every 2–3 months to adjust your training zones and track progress.
Why train your lactate threshold?
Direct benefits:
- Improve your speed over 5K, 10K, or half marathon distances
- Run longer at a sustained pace without cracking
- Improve running economy
- Better manage pacing in races and long workouts
It’s a powerful performance lever if you often feel “on the edge” as soon as the pace increases slightly.
In short: you run faster, for longer, with less perceived effort.
Which workouts improve the lactate threshold?
Threshold workouts are moderately hard: you should feel the effort, but still be able to sustain it.
Here are some examples of threshold sessions. You can do them outdoors or on a treadmill with Kinomap. Adjust the paces to your level (based on your threshold test).
Workout 1: Short, progressive intervals
Warm-up: 10 minutes + 3 × 20-second strides
- 3 min slightly above threshold pace (≈92% vVO₂max) + 2 min recovery
- 4 min slightly above threshold pace (≈92% vVO₂max) + 2 min recovery
- 5 min slightly above threshold pace (≈92% vVO₂max) + 2 min recovery
- 4 min slightly above threshold pace (≈92% vVO₂max) + 2 min recovery
- 3 min slightly above threshold pace (≈92% vVO₂max)
Cool-down: 5 minutes
Goal: work slightly above your threshold to push your limits. These efforts improve fatigue tolerance and your ability to handle faster paces in races.
Workout 2: 3 × 8 minutes at threshold
Warm-up: 10 minutes + 3 × 20-second strides
- 3 × 8 minutes at threshold pace (≈88–90% vVO₂max)
- 4 minutes recovery between intervals
Cool-down: 5 minutes
Goal: spend quality time at threshold intensity. This improves physiological stability under effort and builds specific endurance for distances like 10K to half marathon.
Workout 3: Tempo run
Warm-up: 10 minutes + 3 × 20-second strides
- 2 × 12 minutes slightly below threshold pace (≈85% vVO₂max)
- 6 minutes recovery
Cool-down: 5 minutes
Goal: strengthen your high aerobic base without accumulating too much fatigue. This zone is ideal for improving comfort at near-race paces while staying in control.
With Kinomap, you can program custom workouts or follow guided coaching videos to stay in the right intensity zones. Immersive routes also help with mental focus.
Frequency, progression, and mistakes to avoid
Recommended frequency:
- threshold session per week is enough to make progress
- Combine it with one easy run and one higher-intensity session (e.g. VO₂max)
Progress gradually:
- Start with 2 × 6 minutes, then 2 × 8, then 2 × 10 minutes…
Common mistakes:
- Running too fast (you end up fully anaerobic, which is counterproductive)
- Avoiding threshold sessions because they feel “too hard” (they are demanding but sustainable)
- Skipping the warm-up or cool-down
Conclusion: train your threshold to run faster and last longer
The lactate threshold isn’t just for elite athletes. It’s an accessible and powerful tool for any runner who wants to improve.
By learning to identify and train your threshold pace, you will:
- run faster without blowing up,
- hold your pace over 10K, half marathon, or longer,
- feel stronger both mentally and physically.
And with Kinomap, you can do all of this at home on a treadmill, without compromising training quality. Whether you’re chasing performance or simply want to progress and feel more comfortable running, the lactate threshold is an essential ally.
Par Fanny Marre
Entraîneur en cyclisme, running et triathlon
fannymarre99@gmail.com
See previous coaching articles:
OVERTRAINING : SIGNS, CAUSES, AND AN EFFECTIVE RECOVERY PLAN
CHAMPION’S MINDSET : EXERCICES TO IMPROVE YOUR PERFORMANCE IN CYCLING AND RUNNING
HOW TO IMPROVE YOUR CADENCE AND PEDALING WITH KINOMAP ?