I typically use three types of LT workouts with the marathoners I coach:
- Continuous runs at LT pace, starting at about 3 miles and increasing up to 7 to 8 miles or about 45 to 50 minutes, whichever comes first
- Intervals run at LT pace with short rest periods, such as 4 to 6 x 1 mile at LT pace with 1 minute rest
- Shorter intervals run at slightly faster than LT pace with very short rest periods, such as 2 sets of 4 x 1,000 meters at 5 to 10 seconds per mile faster than LT pace with 45 seconds rest, and 2 minutes rest between sets
More: What Pace Should Runners Run Lactate-Threshold Workouts?
Lactate Threshold/Long, Slow Distance Combo Runs
What: As their name implies, Lactate Threshold/Long Slow Distance (LT/LSD) combo runs combine long, easy runs with segments at LT pace.
Why: LT/LSD combo runs let you simulate the physiological and psychological fatigue of the marathon without having to run as far. Like long runs, they severely lower muscle glycogen, stimulating its synthesis and storage.
More: Why Lactate Threshold Is Crucial to Becoming a Better Distance Runner
How: Do your LT/LSD combo runs as a medium-long run of 12 to 16 miles, including LT segments at the beginning, middle and/or end of the run. Some examples:
- 4 miles at LT pace + 8 miles easy
- 5 miles easy + 3 miles at LT pace + 5 miles easy + 3 miles at LT pace
- 10 miles easy + 4 miles at LT pace
After you've done a number of these runs, try running faster than LT pace for the last mile or two of the final LT segment, which will get you sharp for the marathon. For example, run 9 miles easy + 4 miles at LT pace + 1 to 2 miles faster than LT pace. You may want to run the LT segments on a track, where you can closely monitor your pace. Because these workouts are very tough, alternate the long run with the LT/LSD combo run every other week, and after 3 or 4 weeks, don't do either run for one recovery week.
More: 22 Essential Pieces of Marathon Training Advice
Sign up for your next marathon.