WHAT I EAT In A Day TO FUEL My DOUBLE THRESHOLD Running As A VEGETARIAN | FOD Runner - The FOD Runner

Intro: This is a quick summary of WHAT I EAT In A Day TO FUEL My DOUBLE THRESHOLD Running As A VEGETARIAN from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the fueling and workouts today. Be sure to check out the full video for all the details.

Key Points:

• Double‑threshold training: a morning sub‑threshold session (aiming for ~2 mmol lactate) followed by an evening above‑threshold session (3‑4 mmol lactate). Heart‑rate stays around 160 bpm for both.
• Morning workout: 5 × 6‑minute intervals at ~5:41‑5:46 min/mi (≈8‑10 s faster than previous weeks). 2‑mile cooldown.
• Evening workout: 16 × 90‑second intervals with 45‑second recoveries, aiming for ~5:20‑5:30 min/mi on reps, keeping recovery heart‑rate low (730‑740 bpm) and feeling strong.
• Fueling strategy:
  • No breakfast before the morning run; load up with a solid dinner (~6 pm) and an evening snack the night before.
  • Post‑morning run: a gluten‑free chicken burger with peppermint tea (~9:15 am) to keep the stomach settled.
  • Mid‑day (≈3 pm) a simple rice + veggie burger (gluten‑free) and plenty of water (≈10 × 330 ml cups + bottle).
  • Pre‑evening workout: keep the last meal simple (plain rice and a burger) about 5‑4 hours before the evening session.
  • Post‑run dinner: carbs + protein (rice/pasta + burger/nuggets/veggie sausage). Include a small treat (cream egg) and sauces.
  • Calorie loading after double days: aim for 3,500‑4,000 kcal across the day; add extra snacks (crisps, nut butter, chocolate) on rest days or after double‑run days.
  • Hydration: aim for ~10 × 330 ml cups + a water bottle throughout the day.

Workout Example:

• Morning (sub‑threshold) – 5 × 6 min intervals
  • Pace: ~5:41 min/mi (average HR 161 bpm)
  • Finish with a 2‑mile cooldown.
• Evening (above‑threshold) – 16 × 90 sec intervals
  • Work interval: 90 seconds at ~5:20‑5:30 min/mi.
  • Recovery: 45 seconds (reduced from 60 s in earlier weeks).
  • Warm‑up: 15 min easy jog.
  • Total distance: ~5.9 mi (5.91 mi) covered in ~58 min.

Closing Note: Give this double‑threshold and vegetarian fueling plan a try—adjust the paces to match your own thresholds in the Pacing app, and tweak the meals to suit your dietary needs. Happy running, and don’t forget to watch the full video for all the details and extra tips! 🌟

References

• WHAT I EAT In A Day TO FUEL My DOUBLE THRESHOLD Running As A VEGETARIAN | FOD Runner - YouTube (YouTube Video)

Workout - Classic Double Threshold Day

• 18min @ 9'00''/mi
• 5 lots of:
  • 6min @ 5'43''/mi
  • 2min rest
• 18min @ 9'00''/mi
• 480min rest
• 15min @ 9'00''/mi
• 16 lots of:
  • 1min 30s @ 5'25''/mi
  • 45s rest
• 12min @ 9'00''/mi

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