TESTING MY LACTATE - Double Threshold Day With @TheWelshRunner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of TESTING MY LACTATE - Double Threshold Day With @TheWelshRunner 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 day means two high‑intensity sessions in one day, each aimed at the lactate threshold. This advanced approach is a powerful way to structure your training, building on the core principles of Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Morning session: 5 × 2 km intervals at about 7:20 min/km (roughly 5:00 min/mile) with short recoveries; focus on controlled, moderate effort. This type of sustained effort is fantastic for building the specific endurance needed for longer events. If you’re preparing for a race, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Evening session: 10 × 1 km repeats at about 3:20 min/km (≈5:15 min/mile) after a 2‑mile warm‑up, using a lactate meter to keep effort around the target lactate (~6 mmol/L). These shorter, sharper repeats are a cornerstone for developing top-end speed, and you’ll find similar strategies in our article on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Practical tips: • Warm‑up 2–5 min easy jog before each session. • Use a training partner (Matt) to stay competitive and maintain effort. • Keep heart‑rate and lactate readings to gauge intensity; aim for steady lactate, then push a bit in later reps. • Cool‑down after each session and stay relaxed.

Workout Example: Morning (5×2 km)

Warm‑up: 2 min easy jog.
5 × 2 km @ ~7:20 min/km (≈5:00 min/mile) with 2‑3 min easy jog recovery between repeats.
Cool‑down 5‑10 min easy jog.

Evening (10×1 km)

Warm‑up: 2 mi (≈3 km) easy run.
10 × 1 km @ ~3:20 min/km (≈5:15 min/mile) with 60 s easy jog between repeats.
Use a lactate meter at the end of the session to see if you stayed around 6 mmol/L; adjust effort in future sessions.
Cool‑down 5‑10 min easy jog.

Closing Note: Give this double‑threshold day a try—adjust the paces to match your own fitness in the Pacing app, and enjoy the boost in speed and endurance. Happy running! 🚀