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 all the details.

Key Points:

• Double‑threshold day means two high‑intensity sessions in one day, both targeting lactate threshold. This advanced approach builds on the interval fundamentals covered in Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Morning session: 5 × 2 km at about 7:20 min/km (5:00 min/mile), with short recovery periods between. Building capacity at this sustained intensity pays off on race day. Our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance article covers similar strategies.
• Evening session: 10 × 1 km near 3:20 min/km (roughly 5:15 min/mile), following a 2‑mile warm‑up and using a lactate meter to target ~6 mmol/L. These quick repeats develop speed, and Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time explores this training approach in detail.
• Practical tips: • Begin with 2–5 minutes of easy running to warm up before each session. • Train with a partner (Matt in the video) to push the effort. • Monitor heart rate and lactate values during the session; hold lactate steady through most reps, then accelerate in the final ones. • Cool down after each block and focus on staying loose.

Workout Example: Morning (5×2 km)

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

Evening (10×1 km)

1. Warm‑up: 2 mi (≈3 km) easy run.
2. 10 × 1 km @ ~3:20 min/km (≈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 in future sessions.
4. Cool‑down 5‑10 min easy jog.

Closing Note: Try this double‑threshold session—adjust the paces to match your current fitness in the Pacing app, and see the gains in speed and endurance. Happy running! 🚀

References

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