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8 Week Lactate Threshold Improvement (Pace & Metric Distance Based)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

David Hall

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Training at your Lactate Threshold has been proven to improve running performance over all race distances regardless of what the pace is for one’s Lactate Threshold. Whether your Threshold Pace is 3:50/km or 5:50 per km, the plan will work for you. I have used this set of workouts with my athletes as an 8 week block of training and improvement has been from 7 to 19 seconds/km in their Threshold Pace.

This training plan has paces based on percentages of your Threshold Pace so once you purchase the plan and link it to your Training Peaks account with your current Threshold Pace set up in your profile, the plan will update for workout time duration and the estimated TSS.

The plan is not tied to any specific calendar event so you can set what you want to be Day #1 of the plan and it will drop into your Training Peaks calendar at that date and structure the next 8 weeks of your training.

It is set up for Structured Workouts so if you have a device that works with Training Peaks Structured workouts, each workout will download to your device via Bluetooth when you select the +Training Peaks option for the type of run. If you do not have a device that works with Structured Workouts, even the Pace Drop workouts are not so complicated that you won't be able to do the workout properly.

There are some hard workouts in this plan. It is not intended for the beginner runner. One should have good base of at least an 18 km weekly volume with 10km minimum for the weekly long run.


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
38mi 14mi
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
38mi 14mi
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

David Hall

RunningCoachCT.com & TriathlonCoachCT.com

I am certified USA Track & Field Level 1, USA Triathlon Level 1, National Academy of Sports Medicine Personal Trainer, and Road Runner Club of America Distance Running Coach. Since 2004, I have helped athletes of all ages & abilities with running from sprints to Ultramarathon distance and triathletes for sprint to 70.3 events. I provide personalized training plans and coaching services based on your level of fitness, time availability to train, and race day goals.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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