Classic Double Threshold Day

Workout - Classic Double Threshold Day

• 10min @ 6'30''/km
• 5 lots of:
  • 2.0km @ 5'30''/km
  • 2min rest
• 10min @ 6'30''/km
• 10min @ 6'30''/km
• 10 lots of:
  • 1.0km @ 5'00''/km
  • 1min rest
• 10min @ 6'30''/km

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Intro: summary of TESTING MY LACTATE - Double Threshold Day With @TheWelshRunner from The FOD Runner. Here’s what you need to know to run the workout yourself. Watch the full video for the details.

Key points:

• Double-threshold day is two high-intensity sessions in one day, both at lactate threshold. This advanced approach builds on the interval fundamentals in Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Morning session: 5 x 2 km at about 7:20 min/km (5:00 min/mile), with short recovery between. Building capacity at this sustained intensity pays off on race day. Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance covers similar strategies.
• Evening session: 10 x 1 km near 3:20 min/km (around 5:15 min/mile), after a 2-mile warm-up and using a lactate meter to target around 6 mmol/L. Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time goes deeper on this kind of work.
• Practical tips:
  • 2-5 minutes of easy running to warm up before each session.
  • Train with a partner (Matt in the video) to push the effort.
  • Watch heart rate and lactate during the session. Hold lactate steady through most reps, then push the final ones.
  • Cool down after each block and stay loose.

Workout example: Morning (5 x 2 km):

1. Warm-up: 2 min easy jog.
2. 5 x 2 km at around 7:20 min/km (around 5:00 min/mile) with 2-3 min easy jog recovery between repeats.
3. Cool-down: 5-10 min easy jog.

Evening (10 x 1 km):

1. Warm-up: 2 mi (around 3 km) easy run.
2. 10 x 1 km at around 3:20 min/km (around 5:15 min/mile) with 60 s easy jog between repeats.
3. Use a lactate meter at the end of the session to see if you stayed around 6 mmol/L. Adjust effort next time.
4. Cool-down: 5-10 min easy jog.

Closing note: try this double-threshold session. Adjust the paces to your current fitness in the Pacing app and watch your speed and endurance improve.

References

• TESTING MY LACTATE - Double Threshold Day With ‪@TheWelshRunner‬ - YouTube (YouTube Video)