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When your muscles move, they produce lactic acid. On an easy run, your lactate levels will remain at a stable level, but during high-intensity workouts, it’s common to reach or surpass your lactate threshold. This means that lactic acid will build up faster in your muscles than it can be flushed out.

Lactic buildup can cause fatigue and pain, which can slow you down. But there are ways you can raise your lactic threshold and delay pain, which can help you run faster and worry less about bottoming out.

Here is a simple sprint workout to increase your lactic tolerance.

The workout

Two sets of five reps of 30 seconds sprint and 30 seconds rest, with five minutes rest between sets. If you are on an athletics track two sets of 5x 200m with 30 seconds rest between (five between sets)

A light, low-fatigue five to 10-minute warm-up jog should be done before starting this workout to get your blood flowing.

Each rep should be done at a speed sprint that you can comfortably hold for 30 seconds. You can use your mile or 800m pace as a frame of reference to start. Use the 30 seconds between reps to catch your breath and get ready for the next interval.

The first set should begin to feel hard after two or three reps in, but you should start to feel the lactic build-up in your legs after the second or third rep on the second set. The short amount of rest off high-intensity work improves your lactic tolerance over time.

High-intensity workouts like this are a great way to improve your top-end sprint speed but should not be done more than once or twice a week to avoid injury.

Fifteen years have passed since the tragic and mysterious death of Samuel Kamau Wanjiru, one of the most gifted long-distance runners of his generation. Wanjiru died at his home in Nyahururu on May 15, 2011, at just 24 years old, bringing a sudden end to a career that had already secured a place among Kenya’s greatest sporting achievements.

Despite his brief career, Wanjiru left an extraordinary mark on global athletics through his fearless racing style and historic performances on the marathon stage. He remains best remembered for his remarkable victory at the 2008 Summer Olympics in Beijing, where he delivered one of the finest marathon performances in Olympic history.

Competing in extremely hot and humid conditions, Wanjiru broke away from a world-class field with relentless pace and determination before entering the iconic Beijing National Stadium, widely known as the Bird’s Nest Stadium, to win the gold medal in an Olympic record time of 2:06:32. His performance shattered the previous Olympic record by nearly three minutes.

That victory carried historic significance for Kenya. Wanjiru became the country’s first-ever Olympic marathon champion, ending decades of waiting for an Olympic title in one of the nation’s strongest disciplines. At only 21 years old, he also became the youngest Olympic marathon champion in modern history.

Beyond his Olympic success, Wanjiru was admired for his aggressive and fearless approach to racing. He transformed marathon competition with his attacking style, often pushing the pace from the front and forcing rivals beyond their limits. His influence helped shape a new era of marathon running and inspired many of the athletes who followed him.

Although his life ended tragically and under circumstances that continue to attract discussion years later, Wanjiru’s achievements remain deeply respected within Kenyan and international athletics.

Fifteen years after his passing, Samuel Wanjiru continues to be remembered as one of the greatest talents ever produced in marathon running and a pioneer whose Olympic triumph remains one of Kenya’s defining moments in global sport.

The picturesque streets of Karlovy Vary are ready to welcome another thrilling chapter of the EuroHeroes series as a powerful field of European distance runners prepares for the 2026 Karlovy Vary Half Marathon. With established stars, rising talents, and national record contenders lining up, the Czech race promises a captivating blend of speed, tactics, and continental pride.

Leading the men’s field is Germany’s Jan Lukas Becker, whose personal best of 1:01:20 makes him one of the fastest athletes on the start list. Becker arrives with the credentials of a proven front-runner and will undoubtedly be targeting both victory and a strong time on the fast Karlovy Vary course.

Italy’s Nikolas Loss also enters the race carrying impressive momentum. With a personal best of 1:02:28, the Italian has steadily developed into one of Europe’s most reliable road racers and is expected to challenge aggressively from the early stages.

Home fans will place their hopes on Czech standout Damián Vích, whose 1:02:52 lifetime best positions him firmly among the contenders. Competing on familiar roads, Vích could draw extra energy from the local support as he seeks a memorable performance in front of the home crowd.

The women’s race appears equally compelling, headlined by Spain’s Meritxell Soler. Owning a personal best of 1:09:30, Soler enters as one of the favourites and brings valuable experience from major international competitions.

Fellow Spaniard Carolina Robles is expected to provide a serious challenge after clocking 1:09:38 in her career. Known for her strength and consistency, Robles has the tools to turn the women’s contest into a fiercely competitive duel.

Representing the host nation, veteran athlete Eva Vrabcová Nývltová adds further intrigue to the race. Her personal best of 1:11:01, combined with years of championship experience, makes her one of the key names to watch as the Czech fans rally behind one of their most accomplished distance runners.

Set against the elegant spa-town scenery of Karlovy Vary, the race continues to strengthen its reputation as one of Europe’s premier road running events. With elite European talent assembled across both fields, spectators can expect an afternoon filled with aggressive racing, tactical battles, and potentially outstanding times on Czech soil.

British teenage sensation Freddie Rowe is rapidly emerging as one of the most exciting young talents in European middle-distance running after producing a stunning sequence of performances over the past few weeks.

The young star has enjoyed a breakthrough spell that has firmly placed him among the brightest prospects in the sport. His impressive run began with victory in the men’s under-18 race at the prestigious Mini London Marathon, where he showcased both composure and tactical maturity beyond his years.

Rowe then delivered another landmark moment at the celebrated Bannister Miles, storming to victory in the mile in a sensational 4:00.88. The performance not only secured the win but also shattered the UK under-18 mile record, underlining his growing reputation as one of Britain’s most gifted teenage athletes.

As if that were not enough, Rowe continued his extraordinary momentum at the University of Birmingham, where he produced a dominant display to win the 1500m in 3:45.78. The time was particularly significant, coming four seconds inside the qualifying standard for the upcoming European U18 Athletics Championships in Rieti.

What makes Rowe’s recent rise even more remarkable is the consistency and confidence with which he has delivered on every stage. Whether racing on the roads or the track, the young Briton has demonstrated a rare blend of speed, endurance, and racing intelligence that suggests even greater performances may still lie ahead.

With records falling, qualifying marks comfortably achieved, and major championships on the horizon, Freddie Rowe’s name is quickly becoming impossible to ignore in European athletics circles. If his current trajectory is anything to go by, this may only be the beginning of a very special journey.

The University of Virginia delivered one of the standout performances on Day One of the ACC Outdoor Championships as Justin Wachtel and Will Anthony powered the Cavaliers to an impressive 1-2 finish in the men’s 10,000m final.

In a race packed with tactical discipline and championship intensity, the field remained closely grouped for much of the contest before the Virginia teammates asserted control during the decisive closing stages. What began as a patient and calculated affair quickly transformed into a fierce battle for the title as the pace intensified late in the race.

When the moment arrived to make his move, Wachtel delivered a stunning finishing burst that left the rest of the field with no response. The UVA star closed his final lap in a remarkable 55.88 seconds, showcasing exceptional speed and composure after an already demanding 10,000 meters.

Anthony followed closely behind to complete a dominant Virginia sweep at the front, capping a memorable performance for the Cavaliers and reinforcing the program’s growing reputation in collegiate distance running.

The victory was not simply about endurance — it was a demonstration of tactical awareness, teamwork, and perfectly timed execution. Wachtel’s devastating finishing speed ultimately proved to be the defining weapon in a race that demanded patience before rewarding aggression.

With the ACC Championships now underway, Virginia has already announced itself as a major force, and the Cavaliers’ commanding display in the 10,000m will undoubtedly remain one of the defining performances of the meet

The city of Budapest is once again preparing to stand at the centre of global athletics as it readies itself to host one of the most anticipated spectacles of the 2026 season — the inaugural World Athletics Ultimate Championship from September 11 to 13.

After delivering a breathtaking and unforgettable edition of the World Athletics Championships Budapest 23, the Hungarian capital is now set to welcome the sport’s biggest stars for a brand-new championship designed to bring together only the very best in the world. The atmosphere that captivated fans in 2023 is expected to return with even greater intensity as Budapest transforms into the ultimate battleground for elite athletics.

The newly introduced championship promises a rare collision of champions, featuring Olympic gold medallists, reigning world champions and Diamond League winners all competing head-to-head for the prestigious title of “Ultimate Champion” in their respective events. With pride, legacy and global supremacy on the line, every race, jump and throw is expected to carry extraordinary significance.

From explosive sprint showdowns to dramatic distance battles and field event duels, the competition is already generating massive excitement across the athletics community. The event is designed to elevate the sport to another level by assembling only the finest performers of the season in one high-stakes championship atmosphere.

Budapest has rapidly established itself as one of the world’s premier athletics destinations, and the return of the sport’s biggest names to the iconic National Athletics Centre is expected to deliver another unforgettable chapter in track and field history. Fans across the globe are now counting down to what could become one of the defining events of the modern athletics era.