The Double-Threshold Challenge
Workout - The Double-Threshold Challenge
- 10min @ 9'00''/mi
- 5 lots of:
- 2.0km @ 6'05''/mi
- 1min 30s rest
- 10min @ 9'30''/mi
- 10min @ 9'00''/mi
- 12 lots of:
- 800m @ 5'50''/mi
- 55s rest
- 10min @ 9'30''/mi
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Intro: A breakdown of I RAN 120KM In 7 Days | Full Week of Pre-Marathon Training from The FOD Runner. The video is worth watching for the full context, but here’s what you need to know to start the workout today.
Key Points
- Double‑threshold training anchors the week: Tuesday and Thursday both include 2–5 km repeats at LT1 effort (roughly 603–606 min/mi pace).
- Easy running on Monday replaces what you might normally do as a moderate run, keeping the training sustainable without sacrificing volume.
- Fueling plan: take a gel about 10 min before starting, another after the second repeat, then every ~25 min during longer segments.
- Stay hydrated and adjust — slow down if the temperature climbs to 30–35 °C.
- Saturday hill work builds strength through steady, hard efforts (not all-out sprints).
Workout Example (Tuesday – Double Threshold Day)
- Morning session: 5 × 2 km at LT1 (≈603–606 min/mi).
- Evening session: 12 × 800 m repeats with ~45 s recovery, targeting a slightly faster LT2 effort.
- Fuel: Gel 10 min before you start, another after the 2nd repeat, then every 25 min.
Adapt the repeats to your own paces using the Pacing app — keep the effort “easy‑moderate” rather than racing.
Closing Note: Try running the double‑threshold, easy-day, and hill workout this week. Adjust the distances and paces to match where you’re at fitness-wise. The Pacing app makes it easy to customize. Enjoy the training, fuel well, and build those miles. 🚀