Surviving a DOUBLE THRESHOLD Workout at 8,000 Feet in KENYA - Ben Is Running

Aug 13, 2025

Intro

This is a quick summary of Surviving a DOUBLE THRESHOLD Workout at 8,000 Feet in KENYA from Ben Is Running. 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 means doing a lower‑threshold (LT1) session in the morning and an anaerobic threshold (LT2) session in the evening, giving you more total threshold volume without overwhelming fatigue.
At altitude (≈2,400 m) paces feel harder; Ben uses a lactate meter to keep effort in the target zone (≈2 mmol/L for LT1, ≈4 mmol/L for LT2).
Split sessions give ~8 hours to refuel and recover, making high‑intensity work safer and more sustainable.
Adjust reps or pace on the fly if lactate readings are too high – quality over quantity.

Workout Example (All distances in kilometers)

Morning – LT1 (Aerobic Threshold)

Warm‑up: 3 km easy jog.
Main set: 5 × 2 km at LT1 pace (target ~3:40 / km). Aim for lactate ≈2 mmol/L. Ben ended up doing 4 × 2 km at ~3:40 / km because altitude made it feel harder.
Cool‑down: 1‑2 km easy.

Evening – LT2 (Anaerobic Threshold)

Warm‑up: 2‑3 km easy + some strides.
10‑minute tempo at LT1 pace (Ben ran ~3:54 / km, lactate ≈2.5‑3 mmol/L).
20 × 400 m intervals at LT2 effort (target lactate ≈4 mmol/L). Ben’s pace was ~74 s per 400 m (~3:05 / km) and he completed 18‑20 reps, stopping early when the lactate rose too high.
Cool‑down: 1‑2 km easy.

Practical Tips

Use a lactate meter or perceived effort to stay in the right zone; don’t chase a preset pace if you feel overly taxed.
Switch to lighter shoes for faster work (Ben used Adidas Adizero Pro 4s for the threshold reps).
On altitude, expect your usual paces to feel ~10‑15 % slower; adjust accordingly.
Keep the morning session “comfortable” and save the harder, shorter intervals for the evening.

Closing Note

Give this double‑threshold day a try – start with a manageable number of reps and use your own lactate or effort cues to stay in the right zone. You can easily customise the paces in the Pacing app to match your fitness level. Have fun, stay safe, and remember to watch the full video for Ben’s deeper insights and his altitude‑specific advice!