DOUBLE THRESHOLD TRAINING - Beginners Guide

In this video, Matt Hanso runs through how you can get started with Double Threshold training
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[@andrewsmith3037]

Common matthanso sota maehara W

[@タカツキネオ]

Congrats on 6k subscribers 👏

[@tobiasjanca9049]

Thank you so much for this video! It's really helpful

[@SotaMaehara]

No probs, glad it was helpful, thank you for watching!

[@_dl584]

So if a common advanced double threshold involves say 10km in am and 10km in the pm, why would a less advanced athlete not get benefit from saying doing maybe a 6km am and 6km pm double? Would it not allow the less advanced athlete to do 12km of threshold with less impact than a straight 12km workout?

[@SotaMaehara]

Hey, thanks for your comment! As with anything, I think it depends on the person. 9 times out of 10, if you haven’t done double threshold before and are trying to get into it, I believe you’d be hindered mainly by your mileage/weekly volume. When you consider the fact that two short threshold workouts in a day require warming up and cooling down, in my opinion I’d say doing one longer session would be less volume, and therefore is a better starting point to progress onto two shorter threshold workouts I do two short (roughly 6-7k worth of threshold) sessions, but I pad the k’s up with big warm ups and cool downs because that’s what it takes for me to feel good for the sessions. So I guess it partially does depend on how much you warm up/cool down as it will contribute to extra volume. More volume = more load, so starting off with a “longer” threshold session like a single 8k worth of threshold session would be better, before working up to 10-12km worth of threshold in a single session, followed by progressing into splitting the two and maybe even trying to progress to like 8 to 10k worth of threshold per session (and obviously doubling) It’s also not black or white, but I reckon this is the best progression, which Matt kind of outlined in the video too: 1. Short threshold interval workout 2. Longer threshold interval workout 3. Longer threshold interval workout + easy double 4. Short double threshold day 5. Long double threshold day This could look like: 1. 6x1k 2. 8x1k 3. AM - 8x1k, PM - Easy double 4. AM - 6x1k, PM - 12x400 5. AM - 4x2k, PM - 16x400 It’s not clear cut into those 5 categories. There are steps in between those 5, but I’d say they are the main milestones Matt also gave an example in the video of progressing into step 4 (from my list above) which is like AM 4x6 mins followed by PM 5x3 mins, which actually equates to what you said about roughly 6k’s of threshold In my opinion, even as a relatively experienced runner having done several dozen 110+km weeks, I still feel like a single longer threshold workout has a time and place in my training. When you’re always splitting threshold workouts into double days, you don’t get the benefit of trying to adapt your body into being able to buffer lactate across a longer tempo workout, which would 100% be beneficial for runners training for half’s and full marathons. And this opens a huge can of worms which I won’t touch on this comment, but this is why it’s very individual Open to discussion though, I love having conversations about this sort of stuff

[@_dl584]

@@SotaMaehara Thanks for the detailed response definitely food for thought and love the videos!

[@mrdavester]

I finally managed a sub 20min 5k at age 50. I run 40k per week .. I can't imagine running 100k plus per week

[@earthboy1310]

What were your training plan to get sub20?

[@mrdavester]

@earthboy1310 Lee Grantham channel posted this plan. Once per week, the workout would be run a total of 20min at goal pace or better. Start out 60sec run followed by 60sec rest x 20 repeats. Each week add 30 sec to the run time, so there will be less 60 sec rests... until 2.5 months later I was running 10mins x 2 with only one 60 sec break. The rest of my running time was aerobic.

[@mrdavester]

So does that make sense? Each week I'd add longer intervals, but still kept the 20 mins total run time.. or a bit more some weeks. Rest periods were always 60s. Eg. Run 4 min intervals with 60s rest x 5 repeats... then 5 min Intervals x 4... this worked for me.

[@earthboy1310]

@@mrdavester If my calculations are correct, if your 1st week is 60sec run x 20 reps. Then should your week 10 ( 2.5 months) be running at 330 secs x 4 reps ?

[@mrdavester]

@earthboy1310 I added 30 secs each week. Sometimes, it worked out to 21 or 22 mins total.. I just did it anyway. 10 mins x 2 was the last workout. It took 2.5 to 3 months to complete the block.

[@julesclarkson1931]

If am a 9:20 3k guy what’s my lt1 and lt

[@SotaMaehara]

You still have to do a lactate test to properly be able to tell. There’s many ways to run a 9:20 and on top of that there’s individual variances. But again, running by feel and knowing your body well is powerful. I’d base it off of the LT1 is 2 hour pace and LT2 is 1 hour pace is a decent guideline and to always have a bias towards going slower rather than faster. Your threshold pace will get faster over time if you do it correctly

[@julesclarkson1931]

@@SotaMaehara hey love the stuff just want to spread the love of Jesus with you. He gave me hope, joy, and a purpose and I want everyone to experience that. He died for you and me. All love praying for you and your loved ones. Let me know if you wanna chat about him. ❤️✝️