ARE Double THRESHOLD RUNNING Days Getting Me FITTER After Just 3 WEEKS? Full WORKOUT | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of ARE Double THRESHOLD RUNNING Days Getting Me FITTER After Just 3 WEEKS? 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 pairs a sub-threshold morning run with a faster evening threshold session to boost aerobic power and leg strength.
Evening workout: 16 repeats of 90 seconds at threshold effort followed by 60 seconds easy recovery (≈24 min total at threshold, 16 min easy, 40 min total). This structure is a powerful example of a high-volume workout, a concept we explore more deeply in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Morning run: 5 × 6 minutes at a comfortable sub-threshold pace with 1 min recovery – keeps the body primed without over-taxing.
Keep paces consistent; the goal isn’t “all-out” but to stay around lactate zones (≈2 mmol · L⁻¹ in the AM, 3-4 mmol · L⁻¹ in the PM).
Benefits observed: stronger legs, feeling fitter after just 3 weeks, and a solid aerobic base. Watch out for extra fatigue – schedule a recovery day after the double-threshold day.

Workout Example

Morning (Sub-threshold) – 5 × 6 min @ easy pace, 1 min jog between sets.
Evening (Threshold) – Warm-up 10 min easy, then 16 × 90 sec @ threshold effort (just below your 10K race pace), 60 sec easy jog recovery. To dial in that specific pacing, check out our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Cool-down 5-10 min easy.
Hydrate, fuel well, and note heart-rate (≈163 bpm on threshold runs).

Practical Tips

Start each repeat at a steady effort; let the pace naturally settle rather than chasing a specific number.
Use a heart-rate monitor or perceived effort to stay in the right zone.
Keep the evening session slightly faster than the morning, but don’t sprint – let lactate build naturally. This controlled speed work is also crucial for shorter distances; you can find similar principles in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
After the double-threshold day, take a full rest or easy run the next day to recover.

Closing Note: Give the double-threshold workout a try and feel free to adjust the intervals to match your own paces in the Pacing app. Have fun, stay consistent, and watch your fitness level rise! 🚀