Lactate Threshold-Guided Training for Physiological Adaptations and Endurance Performance in Competitive Distance Runners

Abstract

The lactate threshold is the maximum exercise intensity at which lactate production exceeds its clearance, causing lactate to accumulate in the bloodstream. This threshold is well recognized as a key determinant of endurance performance in long-distance runners. The main goal of this study was to evaluate the impact of six months of lactate threshold-based training on physiological variables and endurance performance in competitive long-distance runners. One hundred (57 males, 43 females) registered competitive long-distance runners were randomly assigned to either a control group (mean age 24.16 ± 3.06 years) or an EG (mean age 24.52 ± 3.26 years). One participant withdrew from the CG during the follow-up period; therefore, 99 subjects were included in the six-month outcome analysis. Measurements were obtained before and after six months of training. All training sessions included a 10-minute warm-up and cool-down period at the beginning and end of each session. Following six months of training, statistically significant differences were observed in the EG compared with the CG for the following outcome variables: Lactate Threshold Stage (3.78 vs. 3.15), Mean Heart Rate at LT (160.11 vs. 157.07 bpm), 5000 m Running Performance (18:09.7 vs. 18:59.0 min), and Running Pace (4.588 vs. 4.389 m/s), with all variables demonstrating significance at p < 0.005. Improvements in endurance performance and physiological adaptations following lactate threshold (LT)-guided training were demonstrated in distance runners after six months. The findings of the study suggest that LT-guided training can improve endurance-related outcomes and should be used with competitive distance runners as an effective method for achieving these results. Future research should explore other training protocols and intervention durations that may influence endurance performance across different athletic populations.