Lactate threshold runs, also known as Tempo runs in English.
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When the human body exercises, the concentration of lactate (Lactate Acid) in the blood increases. Oxygen circulated by the heart can dilute the lactate concentration. The higher the exercise intensity, the faster lactate accumulates in the blood; at the same time, the heart beats faster, delivering oxygen more quickly to the blood vessels to dilute lactate. At a certain speed, the rate of accumulation and dilution reaches a balance. This balance point is commonly referred to as the lactate threshold (Lactate Threshold, abbreviated as LT).
Just from the perspective of lactate concentration, this explains why we can't take another step after a 100-meter sprint. But if you slow down, you can run 800 meters without feeling too tired. When lactate concentration becomes saturated, that’s what people usually describe as having heavy legs like they’re filled with lead. So, what if we keep our speed just below the lactate threshold? Wouldn’t that allow us to keep running indefinitely? And if we could raise that threshold, wouldn’t it be obvious that we could increase our long-distance running speed? The answer is obvious.
So how do we improve the lactate threshold? The most intuitive method is to spend more time training around the lactate threshold. Going too high or too low isn’t effective. Cross the current threshold, then continue to push toward a new one. Seek continuous improvement. The tricky part is accurately measuring the lactate threshold, which requires a blood test. For us, we can only use an empirical formula — a common benchmark is the pace you can sustain for 50-60 minutes at full effort.
Lactate threshold runs aim to sustain a pace at the lactate threshold for 20 minutes. This is the most important speed workout in half marathon and marathon training. Personally, I believe this applies all the way down to 5K training as well.
Below are three of the most common methods used in the United States:
1) Hal Higdon Method
Sustaining a lactate threshold pace for 20 minutes straight is not easy, and beginners may not be able to manage it.
Hal’s method is easy to follow. Warm up with a 3–5 km run, gradually increase your speed to around the lactate threshold pace and hold it for 3–5 minutes, then slowly decrease your speed and finish with an easy jog. His longest lactate threshold runs last up to 65 minutes, and the shortest are 35 minutes. Individuals should run according to their own ability and gradually increase the duration.
This method is flexible and easy to master. If you’re feeling good, you can run more or faster. If you’re not feeling great, run less or slower. There’s no pressure. It reduces the risk of injury. It also helps develop the habit and ability to understand your own physical condition.
2) Interval Running
Fast running distances range from 800 to 3200 meters, with recovery periods varying from 30 to 60 seconds. Obviously, the longer the distance, the shorter the recovery time, and the greater the difficulty. Don’t worry too much about exact recovery times — rounding to a neat 200-meter interval is fine, whatever is convenient. The fast running should be done at lactate threshold pace. The short recovery periods are intentional to prevent the lactate concentration from dropping too much.
The number of intervals is generally 8–10. Based on your individual ability, start with easier distances and gradually try longer ones.
3) Fast Continuous Run (Fast Continuous Run, abbreviated as FCR)
As the name suggests, this involves warming up, gradually accelerating, and then maintaining a lactate threshold pace continuously for 5–20 minutes, before slowing down and finishing with an easy jog. This method is essentially based on Hal Higdon’s approach. Running for the full 20-minute upper limit is quite challenging but also very effective. If you have extra energy, you can extend the warm-up or add a bit more distance.
Lactate threshold runs are not low-intensity training. Be sure to warm up and cool down sufficiently to avoid injury. Longer warm-ups and cool-downs also increase the total mileage of the workout.
Methods 1 and 3 are continuous runs, more similar to road running. Method 2 is a relatively lower-intensity interval session, which is good for building experience with interval training. Method 3 is the most intense, so beginners should try the first two methods first.
Interval runs train your VO2 max (maximum oxygen uptake)
Maximum oxygen uptake refers to the maximum amount of oxygen your body can deliver to your muscles via blood circulation per unit of time during extreme exertion to support your movement. It is the standard for evaluating aerobic exercise capacity. Note that this is not the same as lung capacity.
Maximum oxygen uptake is generally considered the most important metric for assessing a person’s physical fitness.
This data can be measured using specialized equipment. You wear a device over your mouth and nose, run to exhaustion on a treadmill, and the device measures your oxygen intake.
The best training method is interval running at 95–100% of your VO2 max. The corresponding pace is something we can only estimate with empirical formulas — one common method is to use the pace from a 3–5 km race. I train using my 5 km race pace, and it already feels very challenging.
The principle of running is that the first 2 minutes of fast running aim to push your body into a maximum oxygen uptake state, and you maintain that to achieve results. So fast runs are typically 3–5 minutes, covering 800 to 1600 meters. Short recovery periods, usually 1 minute, allow the next fast run to reach the desired effect quickly. Ideally, you want to spend a total of 20 minutes running at maximum oxygen uptake. If you run 5-minute intervals, that’s 7 sets.
This is a very high-intensity workout. Individuals should push themselves according to their limits, avoid rigidly following the plan, and transition gradually.
Hill Running
Find a hill that’s 200–400 meters long, run up it quickly, and jog back down. Repeat. Pay attention to your running form — if you can’t maintain proper form, don’t continue.
Hill running is not only a speed workout but also excellent strength training, as it requires resisting the downward force of your body weight. You’ll feel this right away, with tightness from your calves up through your waist, back, and more. Hill running is also very beneficial for the flexibility and strength of your ankle joints.
Notes:
Breathing: You can gauge your effort level by observing your breathing. For an easy pace, most runners breathe in for three steps and out for three steps. At threshold pace, you’ll usually breathe in for two steps and out for one, or vice versa. If your breathing becomes one inhale and one exhale per step, you’re likely at an interval pace and should slow down.
1. Don’t let your speed drop—if it starts to decline, don’t increase it further.
2. Don’t let your running form break down—if it starts to falter, don’t increase it further.
3. Ensure you can recover in time and that it doesn’t affect your overall training plan.
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