Intro to Double Days

Workout - Intro to Double Days

• 10min @ 10'30''/km
• 3 lots of:
  • 10min @ 8'30''/km
  • 2min rest
• 5min @ 10'30''/km
• 15min @ 10'30''/km
• 12 lots of:
  • 400m @ 6'30''/km
  • 30s rest
• 12min @ 10'30''/km

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Intro: Based on “Do THIS before trying DOUBLE THRESHOLD days” from The Welsh Runner. Here are the main ideas so you can test the session today. Watch the full video for the rest.

Key points:

• Double-run days raise weekly mileage without sacrificing recovery.
• Start the morning with upper Zone 2 running, just shy of LT1, to build aerobic base.
• Afternoon threshold session: 400 m repeats at threshold speed with minimal 30 sec standing breaks.
• Stay under around 175 bpm and keep lactate at 4 mmol/L or less so you don’t blow up the session.
• A COROS watch with HR strap gives live pacing feedback. A post-run lactate test confirms intensity.

Workout example:

1. Morning (Zone 2): three 10-min efforts in upper Zone 2 with 2 min easy jogging between (around 30 min total).
2. Afternoon (threshold): 20 to 25 repeats of 400 m at threshold pace (around 5:00 to 5:30 per mile if you’re well-trained) with 30 sec standing breaks. Stop if your heart rate jumps or your calves tighten up.
3. Cool-down: easy jogging or walking to bring HR down. Take a lactate reading after if you want.

Closing note: Try this double-run format and dial in paces with the Pacing app.

References

• Do THIS before trying DOUBLE THRESHOLD days - YouTube (YouTube Video)