The lactate threshold (LT) marks the intensity where lactate production exceeds clearance — causing a rapid rise in blood lactate and the onset of muscle fatigue. Training below LT develops aerobic capacity sustainably; training above it is limited to minutes. For most trained runners, LT is at approximately 80-90% of VO2 max and corresponds to roughly 10K race pace. Threshold training (tempo runs at LT pace) is the most effective single session type for improving 10K and half marathon performance.
Key points
- Lactate accumulates faster than cleared
- ~80-90% VO2 max for trained runners
- Corresponds roughly to 10K race pace
- Tempo runs at LT are highly effective
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