Double Threshold Day Training | Pro Tips To PR in 2024
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- Опубліковано 5 жов 2024
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Seeking what is the importance of double threshold day training? Find out why doing multiple faster, anaerobic workouts throughout the week can help distance you from your competitors in this video.
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Before I slipped last year and needed knee surgery, double threshold days got me in super shape. I was doing about 50-60 miles a week with a long run of 16 miles. As a masters runner I did one double threshold day a week. 5x6 minutes in morning and either 8-10x1k or 20-25x400 in evening. To finish off week I did either 20x200 hills or 10x300 at 1 mile to 3k pace. Off this I at age 43 I ran a 4:29 mile, ran a 20k and 13k legs of a relay at 3:30km pace and won a 50k running a negative split. You'd think lack of long runs would be my weakness, but those double threshold days are 20-23 mile days.
Thanks for sharing Judson and glad it aided you in your racing. I certainly belief it will provide a massive physiological boost to the athlete doing these and helped with my racing too. Running a 4:29 mile at age 43 is ridiculously good. Respect to you brother. Wishing you continued success and health in 2023.
I love the cat in the background
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Thanks for the great video. Your advice helped me break 3:50 for my first marathon.
For me, double threshold helped when I transferred from doing more speed focused (5k training) to more endurance (marathon training).
When I went to them, I really could not add speed (even though I tried) but they really help me turn my 10k pace into a marathon pace.
But I am also 45 years old, so my ability to develop speed is temperamental compared to a younger person.
My pleasure Jeff and very well done dropping that 3:50 marathon time, a highly competitive effort. I wish more people realized just how difficult it is to break a 4 hour marathon. Awesome job! Yes, they double threshold workouts can certain aid and I certainly understand where you are coming from with age. I am 46 and started to see significant decline in my ability to really turnover like I could in my early 30s around age 39 to 40. I ran 2:32 for the marathon when I was 37 in 2013 which was the last marathon I went all out in, ran my PR when I was 31 (2:19). There are men in their last 40s like us who have run faster than both of us. So, it can be done. It most certainly is NOT easy the older we get but there certainly others out there still dropping some great times. Keep up the super work and wishing you continued success in 2023.
Thanks for your time Coach!! I’ll thinking to implement those double threshold days in my next NYC Half 2023 cycle. I’ll be aiming 1:25 in that hilly course next March. I have my sub 18’ next Dec 10 and continue with your plans. Best Regards, appreciate your answer. 😊
You are doing awesome Ivan. Looking forward to hearing about your continued progress in 2023 and beyond.
Another helpful video! 👍
Glad you think so!💪💪💪😍😍😍
Will definitely try it, but cautiously cos I'm 44 with 142 Marathons on my clock
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2 double threshold interval works week. I could only do it for 6 weeks.
My 5k time got much better. My marathon time only got a little better.
Glad to hear it did assist in helping you Michael. It most certainly is not an easy method of training but definitely some perks to it.
Great video. I am far from a fast runner, but as I look back at my 20 years of running it was always the threshold stuff that really produced nice gains for me. But they were always easy to skip because they are taxing. I have never tried double days like this. Most double days have been slow runs on at least one of them. My threshold has changed as I get older. What is your preferred method for amateurs to get dialed into the right threshold pace? Most of us can't be giving ourselves pricks and testing the blood during these sessions like the pros.
Appreciate your support Greg. I definitely hear you when it comes to threshold training. It is not easy to run for longer periods of time at these intensities for sure. Doing double threshold training days should not be done unless you are in extreme shape. First focus on doing one workout and gradually, over time, extend the amount of time you are spending at it (85 to 89% of max heart rate). I would focus on heart rate rather than concerning yourself with splits especially early on win your build up. Hope this helps. Wishing you continued success in 2023. Keep me updated.
Thanks a lot!
I have done running threshold training in the morning and bike threshold training in the afternoon. Seemed to work the lactate clearing capacity quite effectively without the injury risk of a double volume of fast running. But if muscular endurance is one of the goals, I guess double runs gives a bigger stimulus…
What do you think is the benefit of double threshold runs over one big threshild training of the same volume? A sligjtly lower stress due to the short recovery in between? For my next marathon block I want to incorporate one threshold day per week in the build block. Would you recommend splitting it into two workouts, regardless the volume? There will be a few big days!
I think there is more benefit to doing 1 longer workout versus 2, shorter workout but every athlete is different. Keep up the superior work out there Sander. 2023 is going to be a great year of training and racing for you.
@@rundreamachieve thank you, very much appreciated 🙏🏻
@@swenderich My pleasure Sander.
What's the difference between easy run and recovery run? Ive used pace training calculator and it gave me different pace for easy and recovery run. Recovery run being much slower.
Yeah recovery runs are more like easy jogs where easy pace is about 60-65% of max HR and faster but still highly aerobic. Keep up the great work out there 💪
hi. its been three years. dont wanna consider myself begginer. last year coud run 120km weekly zone2 (max hr) for base training. when i start to repetition wo got injured. this year i run 60km weekly. for preperation for dt, i did 20min lt1 +5min lt2 with 4min jog. Today attempt to start dt by 20x1 min lt2 wo. now in afternoon i feel good, willing to go run but i think my legs gives me little hints about im gonna get injured. passed 5x6min lt1 pm workout. is there any other idea for preperation? I dont believe z2 runs and 5-6 strides enough. and i see 6 weeks of my 20+5 lt wo didnt work too.
Great job on your hard work. Tough to answer your question as there are so many factors that go into getting a new PR. I would focus on a 24 week build up, find a flat and fast half or full marathon, 2 months of easy base aerobic mileage, 4 months of specific work train at and far below your goal race pace. Keep up the superior work. I know you have some big PRs coming your way. You have too much discipline and drive to not achieve them. 💯💯💯💪✊
@@rundreamachieve thank you. I did daniels cruise intervals last year and it worked like a miracle.(20+15+10) on race day i couldnt believe. during wo i feel no improvement. Wanna do threshold wo and dt is best. need to find a way to achieve that fitness level for DT :( I have only one race and its september hm. running max 6 days a week. willing to do 25x1' am 5x6' pm work. when im gonna be ready? and how? I dont live for race but achieve ability to train hard, to train long etc.
When are you racing, Coach?
Hey CC. I retired from racing in 2018 and started coaching full time. Raced from 1992 to 2018.
@@rundreamachieve ah, yes. Seems like I remember saying you had pickup training again Recently.
@@DarinCSmith I do still run for fitness though which has been much more relaxing compared to what I was doing :)
Double threshold day suitable for pro athlete. For beginner/amature it really hurt heart and lungs.
100% agree, this style of training is only for someone in superior physical and mental strength, not for beginners.