Pushing your limits by performing two separate threshold sessions in one day.
A gentle routine to prepare your body for the first threshold session.
Start with an easy jog to slowly increase your heart rate.
Perform leg swings, butt kicks, and high knees.
A 20-minute threshold run to boost your running efficiency.
Maintain a steady effort at threshold pace for 20 minutes.
Essential cool-down to aid recovery before the next session.
Walk to gradually bring your heart rate down.
Focus on hamstrings, quads, calves, and hips.
Prepare for the second threshold session with a thorough warm-up.
Jog at a relaxed pace to warm-up your muscles.
Complete ankle hops, leg crossovers, and toros twists.
Completing the day with another 20-minute threshold run.
Sustain your threshold pace for another challenging 20-minute run.
Careful cool-down focusing on muscle recovery and relaxation.
Walk to allow your heart rate to gradually decrease.
Hold stretches to relax muscles and improve recovery.
The Double Threshold Training session is designed to significantly boost your endurance and running efficiency by structuring two high-quality threshold workouts on the same day. This type of training helps improve your body's ability to clear lactate, enhancing your lactate threshold which is crucial for running faster for longer periods. It's particularly beneficial for runners preparing for races who need to optimize their capacity to maintain a challenging pace.
Additionally, this session aids in developing mental toughness and the ability to recover quickly between efforts, as the recovery time between the two threshold sessions will test and improve your recovery capacity. By splitting the threshold workouts into two sessions, you get the benefit of volume while not overly taxing any single effort.
This session is aimed at intermediate to advanced runners who have a solid base of running fitness and are accustomed to running high-volume and intensity workouts. It's not recommended for beginners due to the demanding nature of two threshold sessions in one day. For those new to threshold workouts, it's advised to start with single sessions and gradually work up to multiple efforts as their fitness and experience improve.
To maximize the effectiveness of this Double Threshold Training, ensure that you're running at the correct intensity. Threshold pace should feel "comfortably hard"—you can sustain this pace, but it's challenging. Use a heart rate monitor if necessary, keeping your effort around 80-90% of your maximum heart rate. Nutrition and hydration are vital on days with double workouts; focus on recovery and fuelling, especially between sessions to aid performance in the second workout. Employ a proper warm-up and cool-down for each session to prevent injury and enhance performance.