The Double-Threshold Challenge

Workout - The Double-Threshold Challenge

• 10min @ 9'00''/mi
• 5 lots of:
  • 2.0km @ 6'05''/mi
  • 1min 30s rest
• 10min @ 9'30''/mi
• 10min @ 9'00''/mi
• 12 lots of:
  • 800m @ 5'50''/mi
  • 55s rest
• 10min @ 9'30''/mi

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Intro: A breakdown of I RAN 120KM In 7 Days | Full Week of Pre-Marathon Training from The FOD Runner. The video is worth a watch; here’s what you need to start the workout today.

Key points

• Double-threshold training anchors the week. Tuesday and Thursday both include 2–5 km repeats at LT1 effort.
• Easy running on Monday replaces what you might normally do as a moderate run, keeping training sustainable.
• Fueling. A gel about 10 min before starting, another after the second repeat, then every ~25 min on longer segments.
• Stay hydrated and adjust. Slow down if the temperature climbs to 30–35 C.
• Saturday hill work builds strength through steady, hard efforts (not all-out sprints).

Workout example (Tuesday, double threshold day)

1. Morning: 5 x 2 km at LT1.
2. Evening: 12 x 800 m repeats with ~45 s recovery at a slightly faster LT2 effort.
3. Fuel: gel 10 min before, another after the 2nd repeat, then every 25 min.

Adapt the repeats to your paces in the Pacing app. Keep effort easy-moderate, not racing.

Closing note: Try the double-threshold, easy-day, and hill workout this week. Adjust distances and paces to your fitness in the Pacing app.

References

• I RAN 120KM In 7 Days | Full Week of Pre-Marathon Training - YouTube (YouTube Video)