Ingebrigtsen-Style Double Threshold
Workout - Ingebrigtsen-Style Double Threshold
- 3.2km @ 6'00''/km
- 5 lots of:
- 6min @ 5'00''/km
- 2min rest
- 1.6km @ 6'00''/km
- 15min @ 6'00''/km
- 10 lots of:
- 3min @ 5'00''/km
- 1min rest
- 3.2km @ 6'00''/km
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Intro: The Welsh Runner breaks down HOW TO TRAIN LIKE THE INGEBRIGTSENS: WHY THEY RUN DOUBLE THRESHOLD DAYS. in this video. Below is a walkthrough so you can program this session right away. For the full breakdown, check out the video.
Key Points:
- The Ingebrigtsen brothers employ double threshold days—running two anaerobic-threshold sessions (both under 20 minutes) on the same day with adequate rest in between.
- The morning session starts with a 2‑mile (≈3.2 km) warm‑up at easy pace, followed by 5 × 6‑minute efforts just below anaerobic threshold (lactate 2‑4 mmol/L) with brief recovery between reps.
- For the evening, hit the treadmill and run 10 × 3‑minute intervals at ~20 km/h (≈5:20 / mi) with 1‑minute recovery, staying below your anaerobic threshold.
- Aim for 82‑92% of max heart rate (roughly 178 bpm in the example) and use lactate or RPE to stay on the right side of your threshold.
- Non‑threshold days should stay genuinely easy—the structure allows you to accumulate substantial threshold volume while staying fresh.
Workout Example:
- Warm‑up — Run 2 miles (3.2 km) at easy effort.
- Morning Threshold — Complete 5 × 6 minutes at just below anaerobic threshold (target ~5:20 / mi, or about 3 km/h slower than race pace). Jog easy for 2 minutes between repetitions. This works out to roughly 30 minutes of hard effort.
- Recovery — Take the rest of the day easy. A nap helps, and you can do a short shake-out run if needed (no more than 30 min).
- Evening Threshold — Run the treadmill at ~20 km/h (≈5:20 / mi) for 10 × 3 minutes with 1 minute of easy walking or jogging between reps. Stay under 178 bpm.
- Cool‑down — Finish with an easy 2 miles (3.2 km).
Closing Note: Try this double‑threshold session and adjust the paces to fit your lactate threshold and heart‑rate zones using the Pacing app. This approach builds threshold power while keeping injury risk low. Personalize it to match your fitness targets, and have fun with it!