The FOD Runner's Double Threshold Day

Workout - The FOD Runner's Double Threshold Day

• 15min @ 8'00''/mi
• 5 lots of:
  • 2.0km @ 5'25''/mi
  • 1min 30s rest
• 10min @ 8'00''/mi
• 10min @ 8'00''/mi
• 12 lots of:
  • 800m @ 5'25''/mi
  • 45s rest
• 15min @ 8'00''/mi

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Intro: based on “Overtraining? Too Much Zone 2? | Abingdon Marathon Training Week 3” from The FOD Runner. Here’s what you need to know plus a workout to try. The full video has more context.

Key points

• Zone 2 (moderate) runs sit just below aerobic threshold (around 142-148 bpm for this coach). They build aerobic capacity without leaving you tired the next morning.
• Too much Zone 2 can backfire and drain you. Keep the intensity where breathing stays controlled.
• Smart training combines double-threshold work with easy Zone 2 mileage and a long run. This blend keeps mechanics and cadence. Whether you’re prepping for a marathon or training for the 10K, this structure is the base of sustainable improvement.

Workout example The session is a “double-day” of threshold repeats. For the science, see our interval training guide.

1. Morning double-threshold: 5 × 2 km at just below lactate threshold (5:30-5:20 per mile). HR in the low 150s, short recovery windows.
2. Evening 12 × 800 m: each one in 2:45-2:50 (5:20-5:30 per mile pace), 45 s rest between reps. Upper anaerobic threshold without going all-out. Sharpens speed endurance, the same skill in our 5K speed guide.
3. Zone 2 steady run: 45-75 minutes on the other days at conversational HR (142-148 bpm). You should be able to talk easily and stay below aerobic threshold.

Practical tips

• Watch HR to stay in the 142-148 bpm Zone 2 band.
• If a session feels strained, dial back until breathing settles.
• Set custom HR or pace limits in the Pacing app for your fitness.

Closing note: try the double-threshold and 800 m session today, then add easy Zone 2 miles this week. The Pacing app handles the HR zones.

References

• OVERTRAINING? Too Much Zone 2? | Abingdon Marathon Training WEEK 3 - YouTube (YouTube Video)