In the ever growing world of endurance training there is one method that is gaining significant traction amongst runners: Double Threshold Training. First performed by elite Norwegian runners and triathletes, this method of training blends a smart approach with discipline to target a very specific stimulus. But is this advanced training approach right for you?
Double Threshold Training involves performing two workouts in a single day, one in the morning and another in the afternoon and both are centred around your lactate threshold. The lactate threshold is the intensity at which lactate starts to accumulate in the blood faster than it can be cleared. Training just below (LT1) or around this threshold (LT2) improves endurance and helps your body become more efficient at clearing lactate.
Lactate 1 (LT1) and Lactate 2 (LT2) refers to two important physiological thresholds that indicate how your body processes lactate and these measurements help define training zones that are very important when planning effective workouts, such as Double Threshold Training.
LT1 is the first noticeable rise in blood lactate above base levels. This is where your body starts producing a small amount of lactate, but it can still clear it efficiently. Typically this is around 60–70% of VO2 max or around 75–80% of max HR, but varies by individual so having a good understanding of these zones is key. Training at or just below LT1 builds your aerobic base, and can improve fat metabolism which is super important for
endurance.
LT2 is the point where lactate starts to accumulate quickly and the body can no longer clear it fast enough. This marks the highest sustainable pace for an extended period, typically your 10k or 10mile pace. Typically this is around 80–90% of VO2 max or around 85–90% of max HR. This is a key performance marker. Improving LT2 allows you to race faster without going anaerobic too soon. Most traditional threshold workouts target this zone.
Increased Training Volume: You can accumulate more time at or near threshold pace across two sessions than you might in one longer, more fatiguing workout.
Better Lactate Clearance: Frequent training around the threshold improves your body’s ability to manage lactate.
Lower Injury Risk: These are controlled efforts, so they don’t carry the same injury risk as
faster, high-intensity sessions, or a single long threshold workout.
Each threshold session typically lasts 30–60 minutes, broken into intervals. Here are a few examples.
Morning Session:
4 x 10 minutes @ Threshold Pace with 1–2 minutes jog recovery
or
5 x 6 minutes with 1-minute rest
Focus: Slightly below lactate threshold, controlled effort.
Afternoon Session:
20 x 90 seconds @ or just above Threshold Pace with 45 seconds rest
or
12 x 2 minutes @ or just above Threshold Pace with 1-minute rest
Focus: Slightly above or right at threshold, adding a mild neuromuscular stimulus.
Having a good understanding of your Heart rate or access to a lactate meter will help you to fine-tune these sessions.
Elite runners might do double threshold days twice per week, but for recreational runners or sub elites:
Yes, if you:
No, or not yet, if you:
Double Threshold Training is smart, but hard to execute well. It allows you to accumulate more quality work around your threshold without burning out if performed correctly. If you’re an experienced runner looking to take your training to the next level, it might be worth experimenting with. As always, listen to your body, periodise your training, and ensure that recovery remains a top priority. Like anything, start small. One double day every two weeks, then build from there. Consistency always beats intensity in the long run.
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