Sample Lactate Threshold (LT) Training Program
Include a warm-up and cooldown before and after each workout, and fill in the other days of the week with runs to meet mileage goals.
| Mesocycle #1: | LT Workout #1 | LT Workout #2 |
| Week 1 | 3 x 1 mile @ LT pace w/1:00 rest |
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| Week 2 | 3 miles @ LT pace |
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| Week 3 | 4 x 1 mile @ LT pace w/1:00 rest |
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| Week 4 | 3 x 1 mile @ LT pace w/1:00 rest |
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| Mesocycle #2: | LT Workout #1 | LT Workout #2 |
| Week 5 | 4 x 1 mile @ LT pace w/1:00 rest |
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| Week 6 | 2 x 2 miles @ LT pace w/2:00 rest or 4 miles @ LT pace |
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| Week 7 | 5 x 1 mile @ LT pace w/1:00 rest |
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| Week 8 | 3 x 1 mile @ LT pace w/1:00 rest |
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| Mesocycle #3: | LT Workout #1 | LT Workout #2 |
| Week 9 | 5 x 1 mile @ LT pace w/1:00 rest | 4 miles @ LT pace |
| Week 10 | 2 sets of 3 x 1,000 meters @ 5 to 10 seconds per mile faster than LT pace w/:45 rest & 2:00 rest between sets | 4 miles @ LT pace |
| Week 11 | 2 sets of 4 x 1,000 meters @ 5 to 10 seconds per mile faster than LT pace w/:45 rest & 2:00 rest between sets | 5 miles @ LT pace |
| Week 12 | 3 x 1 mile @ LT pace w/1:00 rest |
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More: How to Train for a PR
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