This plan provides an 8-week focus on lactate threshold training for runners targeting an event from 10K to 30K.
WHAT'S INCLUDED
• 8 weeks of structured workouts
• A strength training program to complement your runs
• Mental skills training integrated into the running workouts
• Guidance for adjusting frequency, volume, and number of intervals to your own starting point
The plan holds training volume relatively constant while focusing on intervals at or below your lactate threshold. The purpose of this training phase is to raise your lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
The plan is part of the Alp Fitness trail running series designed to take you through a progression of training phases over a period of six months to prepare you for your goal event, following the training principle of moving from the least specific physiology to most specific physiology. The recommended progression through the series: Aerobic Base Conditioning (optional) > Endurance Training (12 weeks) > Lactate Threshold Training (8 weeks) > VO2max Training (4 weeks) > Taper (1-2 weeks). For shorter trail events, this progression works in the opposite direction from the ultra series: endurance first to build the aerobic foundation, then lactate threshold, then the sharpening speed of VO2max closest to race day.
Begin this plan about 12-14 weeks out from your target event and follow it with the VO2max training plan to help you build volume for your goal event. Before beginning this plan, it is recommended that you’ve completed the endurance training plan — or the equivalent in training.
The plan assigns running volume based on training hours and training stress score (TSS). Adjust the frequency, volume, and number of intervals up or down based on your personal starting point — see the guidelines within the plan to customize the plan for your own situation.
To target and monitor your training intensity, the workouts provide training zone descriptions based on breathing and talking cues to help you gauge your perceived exertion, as well as heart rate ranges, if you use a heart rate monitor. The Alp Fitness training zones are also compatible with Stryd running power. But you are encouraged to learn to judge your effort levels "by feel" even if using these other tools.
No matter where you want to go, you must start where you are with your own unique goals in mind. This plan — like any training plan — represents an initial draft, rather than a final document set in stone. You will write the final version over the coming weeks as you glean feedback from your training and adapt the plan to your specific situation and goals. Train smart!
ALP AI ACCESS INCLUDED
This plan includes access to Alp AI Coach for the duration of your training plan. Alp AI Coach provides instant 24/7 training answers built on the Alp Fitness knowledge base, along with interactive tools and smart calculators to guide your training. Details on how to activate your access are included with your plan.
ABOUT THE COACH
Adam Hodges is a mountain endurance athlete and coach. He holds coaching certifications in running and ultrarunning with a specialization in sports psychology from the United Endurance Sports Coaching Academy (UESCA), along with credentials from USA Triathlon (USAT) and the American College of Sports Medicine (ACSM). As a masters runner he won a series title in the XTERRA SoCal Trail Run Series, and his current pursuits include mountain running and Nordic skiing.
For me, endurance sports provide a way to explore the beauty of our world and learn about ourselves in the process. I offer coaching and training plans for those seeking personal growth through self-defined challenges, whether those involve races (e.g., 50K trail runs, winter triathlons) or solo adventures (e.g., mountain running, fast-packing objectives). Learn more about my training approach at alpfitness.com where you can also find articles and training guides to help you train smart.