Taking a Deep Dive Into Double Thresholds

Before proceeding, it’s worth noting that I'm not a professional runner or coach. As a trained kinesiologist and experienced runner, I have a solid understanding of exercise physiology and training principles, thanks to the expertise of those around me. Please consider the advice below carefully and consult a coach or trainer for personalized guidance.

The core idea behind this intense workout method is to elevate an athlete’s anaerobic threshold as much as possible. This threshold differentiates between levels of intensity that can be sustained for extended periods versus those that can only be maintained for a few minutes before fatigue sets in.

Often referred to as the “lactate threshold,” this point typically aligns with the rapid accumulation of lactate, a byproduct formed when the body metabolizes glucose for energy. This specific intensity is often deemed the ideal zone for enhancing speed-based endurance and mental resilience without risking burnout or injury.

While numerous threshold workouts exist, here are a few examples to illustrate the concept:

• 15–20 repetitions of 400 meters at threshold effort with 30 seconds of rest.
• 8–10 repetitions of 800 meters at threshold effort with 1-minute rest.
• 6–8 repetitions of kilometer intervals at threshold effort with 1-minute rest.
• 3 repetitions of 1-mile cutdown workouts with varied rest (ranging from 2 minutes to 30 seconds).

Notably, during a day of double thresholds, one workout is typically shorter and more intense, while the other is longer and less intense. By dividing these sessions into two parts per day (usually done once or twice a week), athletes can increase the volume of quality workouts while still allowing adequate recovery between sessions. This structure also encourages creativity and variety in training.

If you're interested in the scientific background and rationale behind lactate and anaerobic threshold training, I've written an in-depth article on that topic. For now, let’s explore whether this double workout approach is relevant for the average runner.

Is This Training Philosophy for Everyone?

Jakob Ingebrigtsen, Cam Levins, Woody Kincaid—what do these elite athletes share? They have all found tremendous success by incorporating the double-threshold philosophy into their training routines.

“It’s kind of all the rage these days, double threshold,” remarks American miler Hobbs Kessler, who adopted this approach while training in Flagstaff last fall and recently recorded a time of 3:32 for 1500 meters. “It’s like the big, sexy thing.” — letsrun.com

However, the majority of us don’t have the same circumstances as these top-tier athletes. We lack the privilege of treating running as a full-time job, complete with access to world-class coaching, rehabilitation, and treatment resources. Additionally, we don’t have sponsorships providing us with high-end running gear.

This leads us back to the original question: Should non-elite runners follow this trend, or could it be more detrimental than beneficial? Are we capable of emulating the training routines of the world’s best, or is it simply beyond our reach?

In my opinion, it’s not a worthwhile endeavor.

The marginal gains from completing two quality threshold workouts per day are overshadowed by the potential risks of pushing beyond our limits. Unless you’re an exception, most of us juggle jobs, families, and various responsibilities that consume our time and energy. While it might seem feasible to balance life with a high training volume, dramatically increasing the frequency of challenging workouts through double thresholds can lead to fatigue, hinder recovery, and even result in injuries.

Instead, I recommend focusing on establishing a training routine that prioritizes 1–2 challenging workouts each week, supplemented by easy and steady miles that will help build your aerobic base and minimize injury risk. If you have uncertainties, seek the advice of a professional to ensure your training aligns with your current fitness level, objectives, and race distance. By being patient and emphasizing quality over quantity, your running can reach new heights in no time!

In Closing

While double-threshold training may appear appealing on paper, its risks outweigh the advantages for novice and average runners. Although you might consider progressing towards it after several years of consistent training, it’s certainly not the only way to cultivate strength, endurance, and speed as a runner.

The key takeaway is to tailor your training to your current abilities and goals. Often, you can achieve your desired outcomes without ever engaging in the notorious double-threshold workouts!

I find that to be encouraging news.

-David Liira Kin

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