How much to lower Lactate Threshold Pace?

Most people run sessions of 5-6 x 6 minutes and try to stay around 2,0 mmol.

And sessions of 10 x 3 minutes and try to stay at 3-3,5 mmol.

you can increase the pace once you see that you can run the same session/with the same speed but with lower lactate/effort. If you dont measure lactate, you will have to go by pulse/feeling.

you need to do one session with higher lactate each week also, most people do hills on saturdays (2 sets of 10 X 200 meters) so that you get two ”easy” days before the next threshold session on tuesday.

you know that your thresholds have improved because you run the same sessions with the same pace but with lower lactate/effort.

guy above me is preaching but if you dont have a lactate monitor you should look up the threshold heartrate for your age and gender

Nordic r pretty much summed it all up. Also, I think you should learn to run off of feel. Your body is never going to be fresh 100% of the time, so constantly trying to hit some predetermined splits in your threshold workout could cause you to go above threshold.

Run your lactate Reps to hit an average heart rate of ~85% HRmax (which will put the maximum heart rate of the rep around 90-92% HRmax).

Over many sessions, as you get fitter, you will be able to increase the speed (and/or incline) of the treadmill while keeping the heart rate in that ‘threshold zone’.

Not fair to assume this is your 2-3.0 mmol. Lactate is super complicated and nuanced. Either get a lactate meter or use the garmin guided lactate threshold test with a chest strap HRM to estimate your LT2.

Just do what I say here. You will need to know your HRmax and your heart rate monitor needs to be accurate (may require a strap). But you don’t need to mess around with a lactate meter.