#Double Threshold Training

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#Double Threshold Training Reel by @heymans.john (verified account) - Thinking about trying double threshold training but not sure where to start? ✅ You don't need to be a 100 mile per week athlete to try double thresho
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@heymans.john
Thinking about trying double threshold training but not sure where to start? ✅ You don’t need to be a 100 mile per week athlete to try double threshold training. In fact, it was developed because it allows you to increase training volume without breaking down, by lowering injury risk while still targeting high aerobic gains. Double threshold simply means splitting your threshold work across the day to build more aerobic strength, without frying your legs. 1️⃣ HOW IT WORKS Morning = LT1 (aerobic threshold) Evening = LT2 (lactate threshold) And here’s the cheat code: your morning session doesn’t even need to be a run. Try cross training to reduce impact while still working the system. 2️⃣ HOW TO START • Pick ONE day a week to double • Use cross training if you’re not ready to double run • Keep intensity controlled, using heart rate or lactate 3️⃣ EXAMPLE AM 4 x 6 mins cross trainer (LT1), PM 8 x 3min running (LT2) 🔗 Check my link in bio for personalized training plans.
#Double Threshold Training Reel by @runccg - Double T Time 1️⃣ The Twins knocked out their double threshold day 2️⃣ AM 3x9 minutes 3️⃣ PM 8x800m *️⃣ It's not always about pushing has hard as y
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@runccg
Double T Time 1️⃣ The Twins knocked out their double threshold day 2️⃣ AM 3x9 minutes 3️⃣ PM 8x800m *️⃣ It’s not always about pushing has hard as you can go, sometimes you want to be smooth #runnerscommunity #runnersofinstagram #run #running #instarunners #track #trackandfield #runcoach #runningcoach #distancerunner #runfaster #runhappy #runbetter #runner #runningmotivation #runchat #instarun #runnergirl #tracknation #runccg #runlong #runrunrun #runnerslife #crosscountry #crosscountryrunning #5krun #DoubleT
#Double Threshold Training Reel by @heymans.john (verified account) - (DOUBLE) THRESHOLD TRAINING The world's top distance runners have improved massively in recent years 📈 and one of the key reasons is the double thres
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@heymans.john
(DOUBLE) THRESHOLD TRAINING The world’s top distance runners have improved massively in recent years 📈 and one of the key reasons is the double threshold training method. Originally piloted by Marius Bakken, here’s what we can take away from his experience 👇 1️⃣ LIMITING FACTOR FOR YOUR PERFORMANCE A low anaerobic (lactate) threshold is a major limiter for the 1500m, 5km, 10km, and the half-marathon. 2️⃣ GOAL Raising this threshold is key to make runners hold high paces longer before blood lactate builds up 💪 3️⃣ METHOD: CONSISTENT & FREQUENT STIMULI Occasional efforts won’t lead to lasting adaptations, just like drinking alcohol occasionally doesn’t change tolerance 🍷. Regular and consistent training stimuli drive long-term changes. 💀 BOTTLENECK: CAREFUL INTENSITY CONTROL IS REQUIRED FOR FREQUENT STIMULI Marius noticed that running at/above lactate threshold intensity creates much more muscle damage and physiological breakdown compared running right below it. Running right below (0.5-1 mmol) instead of at/above lactate threshold intensity allows to accumulate disproportionally more training volume (=stimuli). Therefore, careful intensity control is required. 4️⃣ PUTTING INTO ACTION Marius found the optimal weekly setup: - Aim to run 25-30% of weekly mileage near threshold pace, with 4-5 threshold sessions weekly. - Aggregating two threshold session in one day allows for days with only easy running in between and is therefore optimal for recovery. - Split the sessions into intervals. Instead of 1 tempo block of 10km, split it for example into 10x1000m. It allows to run higher paces with the same blood lactate accumulation & is better for muscle recovery. 5️⃣ STRUCTURED BLOCKS Think in blocks, not individual weeks 📅. Tailor training every 4-6 weeks, adjusting for progress and recovery. Ending each block with a taper week maximizes training adaptations while minimizing injury risk. 💥 Btw, I put a high emphasis on lactate threshold training in my training program. It’s the reason why most of my athletes run new personal bests. You can find the training program via the link in my bio 👊 Filmed by @stpicz and edited by @dickinsondaniel
#Double Threshold Training Reel by @bluecollaret - DM to a teammate that wants to try double T- In running, we're very often attracted to the new workout that everyone has been doing or seeing on soci
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@bluecollaret
DM to a teammate that wants to try double T— In running, we’re very often attracted to the new workout that everyone has been doing or seeing on social media. But what’s some repercussions of following the trend? Well you may benefit from it in the short term. But in the long term you have to ask yourself “how do I further the stimulus” or “where can we go from here?” This goes beyond just double threshold. It goes for weekly volume as well among other elements in training. Training is very much so about stimulus and adaptation. And there’s a lot of different stimuli that you can give athletes before you go down the double threshold road. Take the next logical step. Don’t unknowingly leave yourself with nowhere to go. If you learned something from this video, please consider leaving a comment, sharing with a friend, sharing to your story, or even following. We’re aiming to get high quality information out there in a world where social media can be really misleading. Work wins, let’s work.
#Double Threshold Training Reel by @runningchannel - Training like the elites 😮‍💨⁠ ⁠ What is the so-called "Norwegian Method" or double threshold day, and why has it become so popular?⁠ ⁠ Our latest Yo
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@runningchannel
Training like the elites 😮‍💨⁠ ⁠ What is the so-called “Norwegian Method” or double threshold day, and why has it become so popular?⁠ ⁠ Our latest Youtube video dives deep into the science behind lactate threshold training and what lessons we can learn from the elites to apply to our own running.⁠ ⁠ Check it out via the link in our bio ⬆️
#Double Threshold Training Reel by @sethodonnell31 (verified account) - I love the Norwegian model. I use a lot of its principles in my own training. But here's the problem: Most runners copy the sessions …without copyin
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@sethodonnell31
I love the Norwegian model. I use a lot of its principles in my own training. But here’s the problem: Most runners copy the sessions …without copying the lifestyle, volume and durability that make those sessions work. ⸻ 1️⃣ You don’t have their volume history Norwegian-style double threshold is built on years of 120–180 km weeks. That base changes everything: • better tissue tolerance • better economy • better recovery between sessions If you’ve come from 60–80 km weeks and try to bolt double threshold on top, you’re not “doing the method”. You’re just stacking intensity on a weak foundation. ⸻ 2️⃣ You don’t live like a full-time athlete They have: • naps • physio/massage • nutrition support • almost zero non-training physical stress You have: • work or uni • commuting • standing on your feet • life admin and mental load Same session. Completely different cost. ⸻ 3️⃣ You don’t have the same durability Years at high volume remodel: • tendons • bones • connective tissue • neuromuscular patterns That’s why they can repeat similar sessions 2x a day, week after week. Most runners trying to copy this just accumulate niggles and chronic fatigue, then blame themselves for “not being tough enough”. ⸻ 4️⃣ You’re copying their Tuesday… not their system The Norwegian approach is a system, not “2 × threshold a day”: • controlled threshold • lots of easy running • strength/power • progression over years • race-specific blocks If you steal one day out of that and drop it into a random week, it’s not science-backed. It’s just cosplay. ⸻ Double threshold isn’t “bad”. It’s just overrated as a shortcut. For 99% of runners, the real performance unlock isn’t: “Can I survive another threshold rep?” It’s: “Is my weekly structure, volume, and intensity actually built for my life and history?” If you want to see how I structure weeks for myself and my Pace Theory athletes—using Norwegian principles without pretending we’re full-time pros—comment PACE and I’ll send you the breakdown + details to book a coaching call.
#Double Threshold Training Reel by @migueelpalm - Double threshold training can make you reconsider everything you knew about intervals!? What it is? Double threshold training means doing two thres
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@migueelpalm
Double threshold training can make you reconsider everything you knew about intervals!? What it is? Double threshold training means doing two threshold-paced interval workouts in one day, typically with a morning and evening session. Developed by Bakken and popularized by athletes like Ingebrigtsen, it aims to maximize training volume without overloading the body. The Principles: 1️⃣ Two Double Threshold Days: Non-consecutive days such as Tuesday and Thursday. 2️⃣ Morning and Evening Sessions: *Morning: Longer reps at lower threshold pace (~2.5 mmol/L). *Evening: Shorter, faster reps (~3.5 mmol/L). 3️⃣ Short Rest Intervals: Maintain intensity with intervals instead of continuous runs. Example Double Threshold Day 🩸 Morning: 5 x 6 minutes at lower tempo pace, 1-minute recovery (2.5 mmol/L). Evening: 10 x 1k at higher tempo pace, 1-minute recovery (3.5 mmol/L). Key Benefits -Enhanced Lactate Clearance: Improves endurance by increasing your lactate threshold. -Boosted Aerobic Capacity: Maximizes VO2 max efficiency for better long-distance performance. -Increased Training Volume: Allows greater time at threshold pace without excessive fatigue. Tips for Success 1. Gradual Progression: Start with shorter sessions and build up over time. 2. Monitor Lactate Levels: Keep blood lactate according to levels above or use a heart rate monitor. 3. Listen to Your Body: Adjust intensity to avoid fatigue and injury. I just started out my double threshold training, but what is your experience? Are you ready to try? Follow for more insights on my journey to the Olympics 🏃🏻‍♂️ 📸 @mikefoppen on the second video! #runnerd #intervaltraining #intervals #runninglife
#Double Threshold Training Reel by @jacob.resendez1 - Double Threshold could be the move but there's still ways to run fast with out using it in your training #explore #doublethreshold #strava #run #runn
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@jacob.resendez1
Double Threshold could be the move but there’s still ways to run fast with out using it in your training #explore #doublethreshold #strava #run #running
#Double Threshold Training Reel by @michaelmrphy - When I first started doing double threshold days, I made three big mistakes that almost wrecked the whole purpose. •Running too fast Threshold sessio
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@michaelmrphy
When I first started doing double threshold days, I made three big mistakes that almost wrecked the whole purpose. •Running too fast Threshold sessions should stay controlled. Pushing the pace too hard turns threshold work into race intensity, increasing fatigue and reducing the quality of both sessions. • Inadequate fuelling Double threshold days place a high demand on glycogen. Under-fueling compromises performance, recovery, and the intended training adaptation. • Insufficient sleep The effectiveness of double threshold training depends on recovery. Without adequate sleep, accumulated fatigue increases the risk of stagnation and injury. #runningtips #thresholdtraining
#Double Threshold Training Reel by @vdot_o2 (verified account) - If you can master Threshold training, you will have a big advantage over the competition and a better chance to reach your full potential. To master i
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@vdot_o2
If you can master Threshold training, you will have a big advantage over the competition and a better chance to reach your full potential. To master it, you first need to understand the science and the purpose behind it. Before you go out and try "Double Threshold" days, first learn what steady-state means and how it feels. #JackDanielsRunningFormula #VDOT #Threshold #thresholdtraining #lacticethreshold #RunningScience #Physiology #RunCoaching #runningcoach #RunTips #vdoto2 #exercisescience
#Double Threshold Training Reel by @pacetheory (verified account) - This is the part most runners never get right… When you do 5 × 6 minutes at threshold (1 min rest) you can actually run slightly faster than you woul
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@pacetheory
This is the part most runners never get right… When you do 5 × 6 minutes at threshold (1 min rest) you can actually run slightly faster than you would in a 30-minute continuous threshold… but it’s still the same threshold intensity. Same metabolic cost. Same controlled effort. Just more time spent at the most effective end of the zone. Breaking the session into reps gives you tiny resets — just enough to stop HR from drifting and stop lactate from creeping too high. So you stay in the zone, but you can hold a sharper pace without tipping into VO2. That’s why this structure gives you a better return for the same physiological effort. ▫️More quality ▫️More time near the top of threshold ▫️Better aerobic development ▫️Still 100 percent controlled If you want the deeper breakdown (and how to use this in your own training), comment “plan” and I’ll send it through.
#Double Threshold Training Reel by @2ez_coaching - The Norwegian Method is a training philosophy popularised by Norwegian endurance athletes like Kristian Blummenfelt who just recorded the highest ever
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@2ez_coaching
The Norwegian Method is a training philosophy popularised by Norwegian endurance athletes like Kristian Blummenfelt who just recorded the highest ever VO2 Max. It centres around high-frequency threshold training guided by lactate measurements. Here’s what defines it: 1) Double threshold days Athletes perform two threshold sessions in one day, typically morning and afternoon. Both are controlled, sub-maximal efforts designed to sit around lactate levels of ~2–4 mmol/L. The goal is accumulating large amounts of work near lactate threshold without tipping into excessive fatigue. 2) Lactate-guided intensity control Instead of riding or running by feel, sessions are often guided by blood lactate testing to ensure the effort stays in the correct physiological zone. This avoids drifting too hard and accumulating unnecessary stress. 3) High total threshold volume The method emphasises accumulating more time at threshold across the week than many traditional programs, but in a very controlled way. 4) Large aerobic base underneath Despite the attention on threshold, these athletes still perform a significant amount of low-intensity volume. The model is often described as pyramidal in distribution, not purely polarized. 5) Extreme recovery discipline Sleep, nutrition, and overall load management are tightly controlled. The success of the method relies on the ability to recover between frequent threshold sessions. Important context for busy athletes This approach works at elite level because: • Total weekly volume is high • Recovery resources are exceptional • Athletes can train twice per day For someone training 6–8 hours a week around a full-time job, copying double threshold is usually inappropriate. The principle you can borrow is precision: controlled threshold work, not random hard riding. If you want to know how we adapt elite principles like this for real-world 9–5 athletes, just comment 2EZ & we will reach out!

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