Enter Your Threshold Data
Per mile or per kilometer
How to Find Your LT Pace
1. Run a 30-minute time trial at maximum sustainable effort
2. Use average pace from minutes 10-30
3. Or use pace from recent 15K-10 mile race
Race Time Predictions
Enter your lactate threshold pace to see predicted race times
Training Pace Guide
Lactate Threshold & Race Pace
What is LT Pace?
The fastest pace you can sustain for 45-60 minutes with steady lactate levels. Corresponds to ~15K-half marathon race effort.
Why It Predicts Performance
LT pace reflects your metabolic efficiency and aerobic capacity. Faster race paces add anaerobic contribution, slower paces require more endurance.
Accuracy Factors
Experience level, training background, race distance specialization, and environmental conditions all affect prediction accuracy.
Typical Pace Relationships
Note: Relationships vary by individual. Elite runners have smaller gaps between paces than recreational runners.
Race Time Improvement Calculator
Improve LT Pace by 10 seconds:
How to Improve LT Pace:
- • 2×20 min threshold intervals weekly
- • 80% easy aerobic base training
- • Tempo runs (85-95% LT pace)
- • Consistent training over 8-12 weeks
Test Your Actual Lactate Threshold
Eaglenos Blood Lactate Meter
Get precise lactate threshold pace data with professional-grade blood lactate testing. The Eaglenos meter allows you to perform lactate step tests at home to identify your exact threshold pace.
- ✓ Identify LT1 and LT2 thresholds precisely
- ✓ Track lactate curve improvements
- ✓ Optimize training zones scientifically
- ✓ Test during actual running workouts
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