Running MY FIRST DOUBLE THRESHOLD DAY For A FASTER 10k - HOW HARD Was it?? | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Running MY FIRST DOUBLE THRESHOLD DAY For A FASTER 10k – HOW HARD Was it?? from The FOD 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:

Double threshold days combine two separate threshold sessions in one day to boost aerobic power for a faster 10k.
The morning session focuses on longer 6‑minute‑per‑mile efforts; the evening session uses shorter, sharper 3‑minute intervals.
Keep effort around 7/10 by feeling the “threshold” effort rather than chasing exact paces.
Heart‑rate threshold should stay in the low‑160s (≈165 bpm) to avoid over‑taxing the system.
Shoe rotation (super shoes for speed work, cushier shoes for longer effort) and mindful nutrition (big meals early, fasting later) help the day feel sustainable.

Workout Example:

Morning Threshold (30 min total) – 5 × 6 min at ~5:50–6:00 min/mi (trail) or 6:00 min/mi (road) with 1 min easy recovery between reps. Aim for a “feel‑good” effort, not full‑out threshold.
Evening Threshold (30 min total) – 10 × 3 min at ~5:30 min/mi (uphill) / ~5:20 min/mi (downhill) with 1 min easy recovery. Adjust effort if legs feel heavy; stop at 5–6 reps if needed.
Cool‑down – 15 min easy jog after each session.
Tips – Monitor HR (stay ~165 bpm), stay hydrated, and use a shoe that matches the effort (cushioned for longer reps, responsive for short intervals).

Closing Note: Give the double threshold day a try and tweak the paces to match your own fitness using the Pacing app – you’ll feel stronger, faster, and ready for that 10k PB. Happy running!