Classic Double Threshold Day

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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A breakdown of WHAT I EAT In A Day TO FUEL My DOUBLE THRESHOLD Running As A VEGETARIAN from The FOD Runner. Watch the full video for context. We’ve distilled the core ideas so you can use the workouts and nutrition right away.

Key points:

• Double-threshold training: back-to-back sessions where the morning is sub-threshold (about 2 mmol lactate) and the evening goes above-threshold (3-4 mmol lactate). Both hold heart rate around 160 bpm.
• Morning workout: 5 x 6-minute intervals at roughly 5:41-5:46 min/mi (about 8-10 seconds quicker than prior weeks). Finish with a 2-mile cooldown.
• Evening workout: 16 x 90-second hard efforts with 45-second recovery jogs, around 5:20-5:30 min/mi on the fast sections.
• Fueling approach:
  • Skip breakfast before the morning session. Eat a substantial dinner around 6 pm and a light snack the evening before.
  • After the morning run: gluten-free chicken burger with peppermint tea around 9:15 am to prevent stomach upset.
  • Around 3 pm: gluten-free rice and veggie burger combo, plus steady water intake (roughly 10 x 330 ml cups and a bottle).
  • Before the evening session: minimal. Plain rice with a burger, eaten 4-5 hours earlier.
  • Post-run meal: combine carbs and protein (rice or pasta with burger, nuggets, or veggie sausage). Add a small indulgence (cream egg) and seasonings.
  • Calorie strategy on double days: 3,500-4,000 kcal total. Add snacking (chips, nut spreads, chocolate) on easy days or after back-to-back running.
  • Fluids: roughly 10 x 330 ml cups and a water bottle across the day.

Workout example:

• Morning (sub-threshold): 5 x 6 min intervals
  • Pace: roughly 5:41 min/mi (average HR 161 bpm)
  • 2-mile cooldown.
• Evening (above-threshold): 16 x 90 sec intervals
  • Hard: 90 seconds at roughly 5:20-5:30 min/mi.
  • Easy: 45 seconds (down from 60 s earlier).
  • Opening: 15 min relaxed jog.
  • Total: about 5.9 mi in 58 min.

Closing note: Try this double-threshold and plant-based fueling combo. Adjust interval paces in the Pacing app to your lactate thresholds, and personalize the meals to your preferences.

References

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