Lactate threshold is the one pace that impacts everything from your long runs to race day performance, yet 90% of runners train it wrong.

If you’re somewhere between jogging for fun and grinding it out at VO₂ max, you’re likely skipping over the most valuable pace in your training—threshold. In this episode, I break down what threshold running actually is, why it matters way more than you think, and how to train it without needing a coach, a lab, or fancy gear. I’ll walk you through what’s happening inside your body, how to train this “sweet spot” pace, and how to avoid the biggest mistakes runners make with it. You’ll also get a free download to test and train your own threshold pace, so you can finally stop winging it and run smarter.

Key Takeaways

1. Lactate threshold isn’t bad—it’s a fuel source for runners. The burn you feel during hard efforts comes from hydrogen ions, not lactate itself.
2. Threshold training improves endurance by teaching your body to clear lactate faster, process fuel better, and maintain pace without breaking down.
3. Threshold training should be part of a balanced plan — using progressive long runs, tempo intervals, and race-specific workouts helps improve performance without burnout.

Timestamps

• [00:26] What You'll Learn
• [01:15] What Is Lactate Threshold
• [01:42] Four Fun Run Science Facts About Lactate
• [03:11] What Happens When You Train At Threshold
• [03:45] Use This To Find and Train Your Threshold
• [04:33] Why Threshold Sits At The Center Of Your Training
• [05:15] Three Ways to Train Threshold
• [08:47] Metaphors To Help Understand Threshold
• [09:28] Use This Free Tool To Improve your Threshold

Links & Learnings

• 📈 Get your free 1% Better Threshold Test Cheat Sheet & 8-Week Sub Threshold Training Plan - https://dlakecreates.com/lactatebundlefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/lactate1wtf
• Learn about tempo runs here - https://dlakecreates.com/tempo
• Learn about how to use the Vdot Calculator here - https://dlakecreates.com/vdot
• Learn about improving your sub-threshold here https://dlakecreates.com/subthreshold
• Follow DLake on Instagram – https://instagram.com/dlakecreates
• Follow DLake on Strava – https://www.strava.com/athletes/120507

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