Lactate threshold run | night frost

Hi all!

I am currently in training for the NN Marathon Rotterdam 2025, where I aim to improve my PR and breaking 3:22:00.Welcome back to my #running blog!

Today I did another Lactate Threshold run, an isolated training where you focus on holding a strong pace a little longer. In order to do so, you don’t go all out but you pick a pace that is just a little bit faster than the pace you are comfortable with (for long runs) and you hold that for min 20 min (to max 1.5 hours). Over time you will notice it gets (way) easier to hold that strong pace and improve your overall running.

Originally I had scheduled a slow mid distance run for today, but I had to reschedule that because it was freezing and all my winter gear was in the laundry basket - so I ended up wearing shorts at -2 C. Running a little faster helps you to maintain a better temperature so time to set a nice pace :)

As this run is about 70-80% of my effort, I was supriced to see that I came close to my fastest 10km (without trying) this means my consistancy is paying off and I am getting a little faster!!

Sofar i am at 34km of my weekly goal of 60km should be able to achieve that goal!

For tomorrow I expect to do a short recovery run and I hope to be able to do a mid distance run on sunday!

Happy running!