Ingebrigtsen-Style Double Threshold

Workout - Ingebrigtsen-Style Double Threshold

• 3.2km @ 6'00''/km
• 5 lots of:
  • 6min @ 5'00''/km
  • 2min rest
• 1.6km @ 6'00''/km
• 15min @ 6'00''/km
• 10 lots of:
  • 3min @ 5'00''/km
  • 1min rest
• 3.2km @ 6'00''/km

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Intro: The Welsh Runner breaks down HOW TO TRAIN LIKE THE INGEBRIGTSENS: WHY THEY RUN DOUBLE THRESHOLD DAYS in this video. Here’s a walkthrough so you can program this session right away. Watch the full video for the complete breakdown.

Key points

• The Ingebrigtsen brothers use double threshold days: two anaerobic-threshold sessions (each under 20 minutes) on the same day with adequate rest in between.
• The morning session starts with a 2-mile (~3.2 km) easy warm-up, then 5 x 6-minute efforts just below anaerobic threshold (lactate 2–4 mmol/L) with brief recovery between reps.
• The evening session is on a treadmill: 10 x 3-minute intervals at ~20 km/h (~5:20/mi) with 1-minute recovery, staying below anaerobic threshold.
• Aim for 82–92% of max HR (roughly 178 bpm in the example). Use lactate or RPE to stay just below threshold.
• Non-threshold days stay genuinely easy. That’s how you can accumulate substantial threshold volume while staying fresh.

Workout example

1. Warm-up: 2 miles (3.2 km) easy.
2. Morning threshold: 5 x 6 min just below anaerobic threshold (target ~5:20/mi, about 3 km/h slower than race pace). 2 min easy jog between reps. Roughly 30 min of hard effort.
3. Recovery: Take the rest of the day easy. A nap helps; a short shakeout run is optional (no more than 30 min).
4. Evening threshold: Treadmill at ~20 km/h (~5:20/mi) for 10 x 3 min with 1 min easy walking or jogging between reps. Stay under 178 bpm.
5. Cool-down: Easy 2 miles (3.2 km).

Closing note: Try this double-threshold session and adjust paces in the Pacing app to your lactate threshold and HR zones.

References

• HOW TO TRAIN LIKE THE INGEBRIGTSENS: WHY THEY RUN DOUBLE THRESHOLD DAYS. - YouTube (YouTube Video)