Iten-Inspired Double Threshold Day

Workout - Iten-Inspired Double Threshold Day

• 15min @ 12'00''/km
• 1.6km @ 6'30''/km
• 2min 30s rest
• 1.6km @ 6'30''/km
• 2min 30s rest
• 1.6km @ 6'30''/km
• 2min 30s rest
• 1.6km @ 6'30''/km
• 2min 30s rest
• 1.6km @ 6'30''/km
• 10min @ 12'00''/km
• 10min @ 12'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 15min @ 12'00''/km

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Intro

Ben Is Running’s Surviving a DOUBLE THRESHOLD Workout at 8,000 Feet in KENYA shows how to execute a stacked intensity session at altitude. Here are the core takeaways so you can test this workout yourself. Watch the full video for the breakdowns and additional context.

Key points

• Double threshold pairs a lower-threshold (LT1) block in the morning with an anaerobic threshold (LT2) session at night. This boosts overall threshold stimulus while spreading fatigue across the day.
• Running at altitude (around 2,400 m) makes target paces feel markedly harder. Ben tracked a lactate meter to hold his effort in the right band (around 2 mmol/L for LT1, around 4 mmol/L for LT2).
• The 8-hour gap between sessions allows enough fueling and recovery, making repeated high-intensity blocks manageable.
• If lactate spikes or pace drops, scale back. Prioritize workout quality over fixed target distances.

Workout example (all distances in kilometers)

Morning, LT1 (aerobic threshold):

1. Warm-up: 3 km easy jog.
2. Main set: 5 x 2 km at LT1 pace (target around 3:40 / km). Target lactate around 2 mmol/L. Ben scaled this to 4 x 2 km at around 3:40 / km because the altitude demand was steeper than expected.
3. Cool-down: 1-2 km easy.

Evening, LT2 (anaerobic threshold):

1. Warm-up: 2-3 km easy plus some strides.
2. 10-minute tempo at LT1 pace (Ben ran around 3:54 / km with lactate readings around 2.5-3 mmol/L).
3. 20 x 400 m intervals at LT2 effort (target lactate around 4 mmol/L). Ben’s splits were around 74 s per 400 m (around 3:05 / km) and he managed 18-20 reps before stepping back as lactate climbed.
4. Cool-down: 1-2 km easy.

Practical tips:

• Use a lactate meter or feel. If preset paces leave you wrecked, back off. Stay in the right effort zone rather than hitting every number on paper.
• Wear racing flats during the faster portions (Ben wore Adidas Adizero Pro 4s for the threshold repeats).
• At altitude, expect established paces to run 10-15% slower. Plan your targets around this.
• Keep the morning block conversational and reserve the hard intervals for the evening.

Closing note

Try this double-threshold structure on your own. Start with modest rep counts and dial in pace using lactate or perceived exertion. You can tweak everything in the Pacing app to suit your current level. Watch the full video for Ben’s complete walk-through and altitude specifics.

References

• Surviving a DOUBLE THRESHOLD Workout at 8,000 Feet in KENYA - YouTube (YouTube Video)