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Lactate threshold

Definition of Lactate threshold, why it matters for training, common mistakes, and practical ways to train it.

Last updated/Feb 03, 2026, 02:17 PM

Definition

Lactate threshold

Lactate threshold is the intensity you can sustain for a long time without progressively ‘falling apart’ — where effort is hard but controlled.

Why it matters

What it changes in training

  • • It’s a key predictor of endurance performance for many athletes.
  • • Training near threshold improves your ability to hold faster paces with control.
  • • It teaches pacing discipline: hard, not reckless.

Common mistakes

How people mess it up

  • • Going too hard and turning threshold work into a race.
  • • Doing threshold too often without enough easy volume.
  • • Ignoring recovery signals and forcing sessions when fatigued.

Example

A simple way to think about it

A threshold session feels ‘comfortably hard’ — you can hold it, but you wouldn’t want to talk much. If you’re gasping early, it’s too hard.

How to train it

Practical workouts

  • • Cruise intervals: 3 × 10 minutes at controlled hard with easy recovery.
  • • Tempo runs: 20–30 minutes continuous at threshold effort (only if you pace well).
  • • Pair threshold with easy days that are truly easy so you absorb the stimulus.
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FAQs

Is threshold the same as VO₂ max?

No. Threshold is hard but sustainable; VO₂ max work is shorter and more intense.

How often should I do threshold?

Often once per week is enough, especially if you also have a long-run focus.

What if my threshold pace changes?

That’s normal. Use effort and adjust. On tired weeks, run threshold by feel, not by ego.

Keep going

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16-Week Half Marathon Training Plan

A 16-week half marathon training plan with week-by-week structure, workouts, adaptation rules, and a pace calculator. Variations are included on one page.

Sources