6 Things I Learned Doing Double Threshold Training (Explained) - The FOD Runner

Aug 13, 2025

This is a quick summary of 6 Things I Learned Doing Double Threshold Training (Explained) from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key points:

Double-threshold training consists of two threshold sessions on the same day (morning + evening) plus a third race-specific workout later in the week. These sessions are a specific form of structured workout, and if you’re new to this type of work, it’s helpful to understand the fundamentals of Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
The author ran one double-threshold day per week (morning at ~150 bpm HR, ~5:25-5:35 /mi; evening in the low-160 bpm HR range) and a marathon-specific session on another day.
Controlled effort is crucial – keep the morning run easy-controlled, let the evening run a bit harder while still staying “controlled”.
Recovery is the biggest challenge; a full rest day after the double-threshold day, plus easy runs, helped manage fatigue.
Benefits included a strong threshold pace, better race-day stamina, and a noticeable strength boost. The downside was a slight loss of top-end speed when marathon-specific work dominated. This trade-off is common when focusing on endurance, but if your goals are geared toward shorter distances, you might prioritize different workouts. For those looking to sharpen their pace, here’s how you can focus on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
For long-term success the creator recommends starting with one double-threshold day, then adding a second once you’re comfortable with the recovery demands.

Workout example (adaptable to your own paces):

Monday – Marathon-specific session (e.g., 12 km at goal marathon pace). While this example is marathon-focused, the principle applies to other race goals. For instance, you could swap this for a 10K-specific workout by following the principles for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Tuesday – Easy run (30-45 min at comfortable effort).
Wednesday – Double-threshold day
- Morning: 8-10 km at a controlled threshold effort (aim for HR ~150 bpm or ~5:30 /mi).
- Evening: 6-8 km at a slightly harder threshold (HR low-160 bpm, ~5:10-5:20 /mi).
Thursday – Full rest day (no running).
Friday – Easy run (30 min, recovery pace).
Saturday – Long run (20-25 km at steady aerobic pace, ensuring you’re well-fed after Wednesday’s effort).

Tip: If you have a lactate monitor, target ~2 mmol/L in the morning and ~3.5 mmol/L in the evening; otherwise use heart-rate zones as a reliable proxy.

Closing note: Try the double-threshold day on your schedule, adjust the paces to match your own HR zones in the Pacing app, and watch how your threshold strength grows. Keep an eye on recovery, and when you’re ready, add a second double-threshold day for even bigger gains. Happy running