Intro to Double Days
Workout - Intro to Double Days
- 10min @ 10'30''/km
- 3 lots of:
- 10min @ 8'30''/km
- 2min rest
- 5min @ 10'30''/km
- 15min @ 10'30''/km
- 12 lots of:
- 400m @ 6'30''/km
- 30s rest
- 12min @ 10'30''/km
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Intro: Based on “Do THIS before trying DOUBLE THRESHOLD days” from The Welsh Runner—a video worth watching end-to-end. We’re outlining the main ideas so you can get out and test the session right now. The full video covers additional nuance worth seeing.
Key Points:
- Double‑run days increase your weekly mileage without sacrificing recovery.
- Start your morning with upper Zone 2 running—just shy of LT1—to develop aerobic base.
- Follow with an afternoon threshold session: 400 m repeats at threshold speed with minimal 30 s standing breaks.
- Stay under ~175 bpm and keep lactate at 4 mmol/L or less—this prevents burning out the session.
- A COROS watch plus HR strap gives you live pacing feedback; a post-run lactate test confirms you hit the right intensity.
Workout Example:
- Morning (Zone 2) – Three 10‑minute efforts in upper Zone 2, separated by 2 minutes of easy jogging (roughly 30 minutes end to end).
- Afternoon (Threshold) – Run 20 to 25 repeats of 400 m at threshold pace (around 5:00–5:30 per mile if you’re well-trained) with 30 s standing breaks. Exit the workout if your heart rate jumps unexpectedly or your calves tighten up.
- Cool-down – Easy jogging or walking to bring your heart rate back to baseline; take a lactate reading afterward if you wish.
Closing Note: Test this double‑run format and dial in your paces through the Pacing app for your fitness level. You’ll build strength and momentum as you move toward longer efforts and race preparation. Enjoy your runs!
References
- Do THIS before trying DOUBLE THRESHOLD days - YouTube (YouTube Video)