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The primary purpose of training is to enable your body hold a faster pace for a longer time. The first step toward getting faster is building an aerobic base of easy miles and improving running economy through strides and short intervals. After you’ve developed a base, the best way to go faster for longer is through threshold training.

Mention threshold training in a group of coaches, and an Anchorman-like rumble will erupt in a minute or two. If you search threshold-training philosophy online, keywords like “tempo” and “steady state” seem to mean slightly different things to everyone. But there’s no need for things to escalate quickly into a brawl over slight disagreements on terminology, since the basic principles are universal.

What do we mean by threshold?

Contrary to conventional wisdom, lactate is a fuel source, not a boogeyman that forces you to slow down. However, it is associated with waste products that force you to slow down, so for most runners it’s a distinction without a difference. Lactate threshold (LT) is the tipping point when your body produces more lactate than it can use and waste products accumulate without being cleared.

Similar to LT, anaerobic threshold (AnT) measures the point at which your body starts burning glycogen rather than fat as its primary fuel source. AnT and LT are often close to one another, and most athletes can probably get by without differentiating them.

In lieu of lab testing, LT usually corresponds to an effort you could hold for about an hour, though it varies based on physiology, training background and the LT definition you prefer. It should feel somewhat hard, a seven or eight out of 10 on the perceived exertion scale, where you can talk in short sentences, but not sing.

You can calculate your LT heart rate (LTHR) by doing a 30-minute time trial. At 10 minutes, lap out your watch—the average heart rate for the final 20 minutes is your LTHR.

Why do we care about lactate threshold?

Lactate threshold is often the most important element in determining running success in long-distance races, even at races far longer than an hour. The power of LT likely comes from a few factors. First, it is trainable, meaning well-trained athletes will have higher LTs and will run faster in races (whereas VO2 max is less willing to budge). Second, exceeding LT results in relatively rapid onset of fatigue, so improving LT raises the “point of no return.” Finally, LT is usually associated with performance at lower levels of exertion like aerobic threshold and even more intense exertion levels, like VO2 max.

What matters is how fast you can run at your LT, or your velocity at LT (vLT). On trails, vLT gets a bit more complicated, mixing how fast you can run on flat ground with your ability on hills and technical terrain.

How can we improve vLT on trails?

High-volume aerobic training can improve LT the most. So before worrying too much about intricate workouts, build aerobic volume at “Zone two.” Zone two itself is subject to debate, but you can think of it as an aerobic intensity that is a five or six on the perceived exertion scale, or easy to easy-moderate exertion where you can comfortably hold a conversation. For my athletes, we use 81 to 89 percent of LTHR.

For most athletes, at least 80-percent of your training should be aerobic. Add fast strides and short intervals to aerobic training to improve running economy, and you are ready for intervals that directly target LT. The extent of aerobic training depends on your background and goals, but most athletes should spend at least a few weeks doing easy running before jumping into harder workouts.

Now is when “threshold” or “tempo” running comes in. Remember, tempo usually corresponds with the effort you could sustain for about an hour. It’s not a race—by training at LT, rather than going as fast as you can, you can elicit more improvement. The general principle is to run 20 to 45 minutes at LT over the course of a workout, broken up as needed, on terrain that suits your goals.

What are examples of LT workouts?

Within those general constraints—20 to 45 minutes at LT—LT workouts can take any form. You can do the LT workout in one tempo run, or over the course of intervals with half the recovery time or less (Coach Jack Daniels would call these “cruise intervals”). Here are five examples (do 20 minutes of easy running before and after each workout).

The Steady Freddie: Thirty minutes at LT on terrain similar to your race. This workout is hard, but not so taxing that you’ll need to be scraped off the trail with a spatula. You can also take a couple minutes of easy running recovery in the middle. This workout is simple and achievable, good for all levels.

The Cruisey Susie: Six to eight x 4 minutes at LT with two minutes of easy recovery. This “cruise interval” workout is an ideal intro to LT training, since the recovery periods make it comfortable. It has the benefit of making sure you are running fast at LT, since many trail runners will have biomechanical fatigue with sustained efforts that is lessened with shorter intervals. Don’t go too fast, even though you’ll be tempted to.

 The Crooked Buzzsaw: Eight to 12 x 3 minutes uphill at LT with one minute of jog down recovery. For this workout, you need a long hill. This workout is relatively low stress, with reduced pounding, so is a great option for low volume runners or runners over 50.

Like Riding a Bike: Two x 20 minutes at LT with five minutes of easy recovery. This workout mimics the classic bike workout designed to improve power. Since the physiological principles are the same, it’s also one of the best run workouts, but comes with additional injury risk since 40 minutes at LT running involves lots of pounding on your legs. Only advanced runners should do the full workout.

Ladder to Heaven: 1/2/3/4/5/4/3/2/1 minutes at LT with one minute easy recovery. This workout is similar to the Cruisey Susie, but with some variation in interval length that keeps it fresh. Ladders are a great option to optimize time at LT while keeping the run interesting.

When are LT workouts most beneficial?

The goal is to train your body to go faster at LT, so it’s essential to do LT workouts rested and ready, providing enough recovery time afterward for adaptation. In general, do no more than two LT workouts each week. For trail runners, a great option is to embed a LT workout within a weekend long run. For example, the Crooked Buzzsaw (30 minutes at LT) can be added in the middle of a two- or three-hour run. Like all training, LT workouts have diminishing returns, so after four to six weeks, mix up your training, emphasizing more intense VO2 max efforts or longer aerobic threshold training.

Smooth is sustainable. Lactate-threshold training helps make your smooth pace faster, which means you’ll be able to sustain faster paces on race day.

 

 

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.