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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This breakdown covers WHAT I EAT In A Day TO FUEL My DOUBLE THRESHOLD Running As A VEGETARIAN from The FOD Runner—a worthwhile video that you should watch in full for complete context. We’ve distilled the core ideas here so you can implement the workouts and nutrition strategy immediately.

Key Points:

• Double‑threshold training: back-to-back sessions where the morning effort targets sub‑threshold (approximately 2 mmol lactate) and the evening pushes above‑threshold (3‑4 mmol lactate). Both hold heart‑rate around 160 bpm.
• Morning workout: 5 × 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 × 90‑second hard efforts with 45‑second recovery jogs, targeting roughly 5:20‑5:30 min/mi on the fast sections while staying composed at lower heart‑rates (730‑740 bpm during recovery).
• 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 paired with peppermint tea (around 9:15 am) to prevent stomach upset.
  • Around 3 pm: gluten‑free rice and veggie burger combo, plus consistent water intake (roughly 10 × 330 ml cups and a bottle).
  • Before the evening session: keep it minimal—plain rice with a burger, consumed 4‑5 hours earlier.
  • Post‑run meal: combine carbohydrate and protein sources (rice or pasta with burger, nuggets, or veggie sausage). Add a small indulgence (cream egg) and seasonings.
  • Calorie strategy following double days: consume 3,500‑4,000 kcal total; increase snacking (chips, nut spreads, chocolate) on easy days or after back‑to‑back running.
  • Fluid intake: aim for approximately 10 × 330 ml cups and a water bottle spread across the day.

Workout Example:

• Morning (sub‑threshold) – 5 × 6 min intervals
  • Pace: roughly 5:41 min/mi (average HR 161 bpm)
  • Complete with a 2‑mile cooldown.
• Evening (above‑threshold) – 16 × 90 sec intervals
  • Hard section: 90 seconds at roughly 5:20‑5:30 min/mi.
  • Easy section: 45 seconds (shortened from 60 s in earlier phases).
  • Opening: 15 min relaxed jog.
  • Overall distance: roughly 5.9 mi (5.91 mi) in roughly 58 min.

Closing Note: Test this double‑threshold and plant-based fueling combination for yourself—adjust your interval paces using the Pacing app to match your lactate thresholds, and personalize the meals based on your preferences. Enjoy your training, and make sure to view the full video for additional context and insider knowledge! 🌟

References

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