Lactate-threshold training is the one of most important type of training for distance runners. However, most runners do not train to improve their Lactate threshold. The best way to improve your LT, is simply, train at, or just above, your lactate threshold (LT). LT training seems a lot like speed work. However LT training depends more on how you can maintain a certain pace for a certain time, it is more endurance. LT workouts are of three basic types, all of which you run at the pace that coincides with your lactate threshold. Of course if you are going to train this way, you must find out what your LY is. You do not have to spend a lot of money on high tech testing, you can do simple field test to determine your LT for the run. You can find these field tests n other articles on this site. The objective of these LT workouts are to run hard enough so the Lactate Acid, just starts to accumulate in your blood. If you train at too low of intensity, the Lactate Acid will no be produces, and therefore will not improve your LT. If you train to far above your LT too quickly the Lactate Acid accumulates too quickly and you will not train your muscles to work hard without accumulating lactate. This means training most effectively does not mean training as hard as possible. There are three main types of LT workouts are tempo runs, LT intervals, and LT hills. These sessions should be "comfortably hard." You should feel as if you're working at a pretty high level, but at a level you can sustain. If you can not walk the next day, because of muscle soreness you ran too hard. Tempo runs The classic workout to improve your lactate threshold is the tempo run, a 1-4 miles at a pace a pace 30 sec to 2 min faster than your normal runs. You can also run continuous for 10-40 min (depending on the distance you are training for) at LT pace. Your LT pace is your heart rate as determined by the LT test. Who know what pace it will be. An example of a tempo-run workout is an easy two-mile warm-up, run LT pace for 10 min, run easy for 20 min. The important thing here is to run at your LT pace and time or distance is less important. LT intervals Rather than doing a continuous tempo run, you can gain a similar benefit by breaking the tempo run into two to four segments. An example of this would be, run easy for 20 min, run at LT for 2-15 min, run easy for 10-30min, run at LT pace for 2-15 min, run easy for 10-30 min. Just make the time of your intervals fit what distance you are training for. LT hills A great way to increase your lactate threshold is by running long hills. If you are fortunate enough to live in an area with a number of hills, you can do lactate-threshold workouts by running hills. You can do intervals up the hill. (Run up the hills into your LT zone, then walk down the hill recovering, then repeats just like the interval sessions. Another way to add LT hill sessions into your training is to add hill into your normal run routes. When you get to the hills, hammer it, and get into your LT. After the hill, go back to your normal pace.