Andy's 10k Double Threshold Day

Workout - Andy's 10k Double Threshold Day

• 15min @ 8'30''/mi
• 5 lots of:
  • 6min @ 5'55''/mi
  • 1min rest
• 15min @ 8'30''/mi
• 12min @ 8'30''/mi
• 10 lots of:
  • 3min @ 5'25''/mi
  • 1min rest
• 15min @ 8'30''/mi

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Seen Running MY FIRST DOUBLE THRESHOLD DAY For A FASTER 10k - HOW HARD Was it?? from The FOD Runner? The video breaks down an effective workout structure. Here’s how to run it yourself.

Key points:

• Stacking two threshold sessions in a day is a real way to sharpen aerobic power and build toward a faster 10k.
• The AM block hits longer efforts at 6 minutes per mile. The PM block shifts to shorter, punchier 3-minute repeats.
• Aim for about 7/10 effort. Trust the threshold feel rather than chasing exact pace.
• Heart rate should sit around 165 bpm, low 160s. Anything higher risks burning you out.
• Swap shoes (lightweight racers for speed work, more cushion for sustained effort) and time your meals (eat well before, skip food closer to the evening session).

Workout example:

1. AM threshold (30 min total): 5 reps of 6 minutes at roughly 5:50-6:00 min/mi on trails or 6:00 min/mi on roads, with 1 minute easy recovery jog between. Go for the right feel, not all-out.
2. PM threshold (30 min total): 10 reps of 3 minutes at about 5:30 min/mi uphill and 5:20 min/mi downhill, with 1 minute easy recovery. If the legs go, pull back. Stopping at 5-6 reps is fine.
3. Easy recovery: 15 minutes of easy running after each session.
4. What helps: watch heart rate (~165 bpm), drink enough water throughout the day, and pick shoes that match each segment (softer for the longer reps, snappier for the shorter ones).

Closing note: try the double threshold approach and adjust paces with the Pacing app.

References

• Running MY FIRST DOUBLE THRESHOLD DAY For A FASTER 10k - HOW HARD Was it?? | FOD Runner - YouTube (YouTube Video)