HOW TO TRAIN LIKE THE INGEBRIGTSENS: WHY THEY RUN DOUBLE THRESHOLD DAYS. - The Welsh Runner

Aug 13, 2025

Intro: This is a quick summary of HOW TO TRAIN LIKE THE INGEBRIGTSENS: WHY THEY RUN DOUBLE THRESHOLD DAYS. from The Welsh 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:

The Ingebrigtsen brothers train double threshold days: two sub‑20‑minute anaerobic‑threshold sessions in one day, separated by a proper nap or easy recovery.
Morning session: 5 × 6‑minute intervals just below the anaerobic threshold (lactate 2‑4 mmol/L) with short recovery, after a 2‑mile (≈3.2 km) easy warm‑up.
Evening session: 10 × 3‑minute intervals, 1‑minute recovery, run on a treadmill at ~20 km/h (≈5:20 / mi) staying under the same threshold.
Keep heart‑rate at 82‑92 % of max (≈178 bpm for the presenter) and monitor lactate or perceived effort to avoid crossing the threshold.
Recovery days are truly easy – the plan emphasizes high volume of threshold work without overtraining.

Workout Example:

Warm‑up – 2 mi (3.2 km) easy run.
Morning Threshold – 5 × 6 min @ just below anaerobic threshold (aim for ~5:20 / mi or ~3 km/h slower than race pace). Take 2 min easy jog between reps. Total ~30 min work.
Recovery – Rest of the day, nap, easy run ≤30 min.
Evening Threshold – 10 × 3 min on treadmill at ~20 km/h (≈5:20 / mi) with 1 min easy walk/jog recovery. Keep HR under 178 bpm.
Cool‑down – 2 mi (3.2 km) easy jog.

Closing Note: Give the double‑threshold routine a try, adjusting the paces to match your own lactate threshold or heart‑rate zones in the Pacing app. It’s a solid way to boost threshold fitness while staying injury‑free. Enjoy the session and keep customizing it for your goals! 🚀