Iten-Inspired Double Threshold Day

Workout - Iten-Inspired Double Threshold Day

• 15min @ 12'00''/km
• 1.6km @ 6'30''/km
• 2min 30s rest
• 1.6km @ 6'30''/km
• 2min 30s rest
• 1.6km @ 6'30''/km
• 2min 30s rest
• 1.6km @ 6'30''/km
• 2min 30s rest
• 1.6km @ 6'30''/km
• 10min @ 12'00''/km
• 10min @ 12'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 1min 30s rest
• 400m @ 5'00''/km
• 15min @ 12'00''/km

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Intro

Ben Is Running’s Surviving a DOUBLE THRESHOLD Workout at 8,000 Feet in KENYA is a compelling video that demonstrates how to execute a stacked intensity session at altitude. We’ve distilled the core takeaways so you can test this workout yourself; watch the full video for comprehensive breakdowns and additional context.

Key Points

• Double threshold involves pairing a lower‑threshold (LT1) block in the morning with an anaerobic threshold (LT2) session at night. This approach boosts overall threshold stimulus while spreading fatigue across the day.
• Running at altitude (≈2,400 m) makes target paces feel markedly harder; Ben tracked a lactate meter to hold his effort in the correct band (≈2 mmol/L for LT1, ≈4 mmol/L for LT2).
• The ~8-hour gap between sessions allows sufficient fueling and recovery, making repeated high-intensity blocks manageable and effective.
• If lactate spikes or pace drops, scale back—prioritize workout quality and listen to your body over fixed target distances.

Workout Example (All distances in kilometers)

Morning – LT1 (Aerobic Threshold)

1. Warm‑up: 3 km easy jog.
2. Main set: 5 × 2 km at LT1 pace (target ~3:40 / km). Target lactate of ≈2 mmol/L. Ben scaled this to 4 × 2 km at ~3:40 / km because the altitude demand was steeper than expected.
3. Cool‑down: 1‑2 km easy.

Evening – LT2 (Anaerobic Threshold)

1. Warm‑up: 2‑3 km easy + some strides.
2. 10‑minute tempo at LT1 pace (Ben ran ~3:54 / km with lactate readings ≈2.5‑3 mmol/L).
3. 20 × 400 m intervals at LT2 effort (target lactate ≈4 mmol/L). Ben’s splits were ~74 s per 400 m (~3:05 / km) and he managed 18‑20 reps before stepping back as lactate climbed.
4. Cool‑down: 1‑2 km easy.

Practical Tips

• Rely on a lactate meter or feel; if preset paces leave you wrecked, back off. Focus on staying in the right effort zone rather than hitting every number on paper.
• Opt for racing flats during the faster portions (Ben wore Adidas Adizero Pro 4s for the threshold repeats).
• At altitude, expect established paces to run ~10‑15 % slower; plan your targets around this reality.
• Keep the morning block conversational-effort and reserve the hard, compact intervals for the evening shift.

Closing Note

Test this double‑threshold structure on your own—begin with modest rep counts and dial in pace using lactate or perceived exertion. You can tweak everything in the Pacing app to suit your current level. Enjoy the work, stay smart about recovery, and check out the full video for Ben’s complete walk-through and altitude-running specifics.

References

• Surviving a DOUBLE THRESHOLD Workout at 8,000 Feet in KENYA - YouTube (YouTube Video)