Double Threshold Training for Competitive Runners in 2025

Double threshold training isn't just for elite athletes running sub-14 minute 5Ks.

Over the past six months, I've successfully implemented this Norwegian-developed method into my own training while working full-time, and I've seen remarkable results - including a return to form with a 15:37 5K following injury recovery.

More importantly, I've discovered how to adapt this sophisticated training approach for competitive runners who want to push their limits intelligently.

If you're a runner who takes your training seriously, competes regularly, and wants to explore advanced methods, this guide will show you exactly how to implement double threshold training safely and effectively.

What Exactly Is Double Threshold Training?

Double threshold training involves performing two threshold-based sessions on the same day, separated by at least 3-5 hours of recovery.

Developed by Norwegian coach Marius Bakken, this method targets two different physiological adaptations:

The term and method of training has become particularly popular from the success of the Norwegian athlete Jakob Ingebrigtsen who has 2 Olympic gold medals. 

There is a fantanastic paper published on research gate,if you would like some more detail on the method of the elites, what I have detailed below is a slight adaptation which can be more friendly for runners moving to this form of training. It's important to remember that the elites using this method many have done so for multiple years.

Understanding LT1 and LT2

These are the 2 levels we base the double threshold around.

LT1 can be defined as the lowest intensity in which there is a sustained increase in blood lactate concentration (above rest levels)

LT2 Is the level in which a rapid increase in blood lactate can be seen. At this point there is equilibrium between lactate production and lactate elimination. This could also be viewed at the limit of sustainable exercise as per the graph below following LT2 the level of blood lactate then increases rapidly. 

For myself my LT1 is currently around 5.40 per mile, with my LT2 around 5.18 per mile. 

This is how the double threshold method often looks.

• LT1 Session (Morning): Longer intervals at a controlled aerobic threshold pace
• LT2 Session (Evening): Shorter, slightly more intense intervals at lactate threshold

The fundamental point lies not in maximum effort, but in carefully managed intensity.

Why This Appeals to Serious Recreational Runners

Unlike traditional track sessions that often feel like you're going to the limit, double threshold training is about controlled discomfort.

You finish each session feeling like you could potentially do more - which is exactly the point.

This makes it less intimidating than flat-out sprints while still providing significant performance benefits.

My Personal Journey: Real Results from Real Training

When I returned from injury six months ago, I was looking for a training method that would rebuild my fitness intelligently.

Double threshold training allowed me to accumulate high-quality work while managing fatigue effectively.

Key insight I learned the hard way: The longer threshold session (typically morning) must be kept truly controlled. Those 4 x 6-minute efforts should feel like a strong steady state - around 6/10 on the effort scale. The moment you start pushing too hard on these longer reps, you compromise the entire system.

My typical day: First session at 7:30 AM before work, second session at 6:30 PM. This timing works perfectly for most working athletes and allows adequate recovery between sessions.

Prerequisites: Are You Ready?

Before jumping into double threshold training, here are some of the fundamentals I think you should have. This is not only to help safeguard against injury, but also, if, for example, you have fewer miles per week, you may benefit more from just steadily increasing your mileage initially.

Training Foundation

• Minimum 40 miles per week consistently for at least 8 weeks
• Comfortable with single threshold sessions, this could be a tempo run of threshold reps; you are aware of how to manage the intensity.
• Strong aerobic base from easy and steady running
• No current injuries or persistent niggles, 

Mental Readiness

• Genuine desire to be competitive (not just recreational fitness)
• Ability to train by feel and Rate of Perceived Exertion (RPE) when needed
• Understanding that this is about control, not maximum effort, if you are not able to do this part, particularly if you are doing the session alone, it's not worth attempting the double threshold day.

The Progressive Implementation Strategy

The key to running is progression, both understanding your current ability and being able to steadily increase the stimulus, for example, pace or volume, to improve.

Here is a structure you may utilise if you are new to double threshold training. 

Phase 1: Foundation Building (2-3 weeks)

Start with a threshold session followed by an easy run the same day:

• Morning: 2-3 x 8 minutes at threshold effort
• Evening: 20-minute easy run

This teaches your body to handle two training sessions while building confidence in the approach.

Phase 2: Modified Double Threshold (3-4 weeks)

Introduce a true double threshold with reduced volume:

• Morning: 2 x 6 minutes at LT1 (RPE 6/10)
• Evening: 4 x 3 minutes at LT2 (RPE 7-8/10)

Phase 3: Full Implementation

Progress to full sessions based on your weekly volume and goals:

• 40-50 miles per week: 3 x 6 minutes (AM) + 6 x 3 minutes (PM)
• 50 miles + per week: 4-5 x 6 minutes (AM) + 8 x 3 minutes (PM)

Intensity Control: The Heart of the Method

Personally, I do not use a lactate monitor. I tend to use my heart rate. I set a cap of 160 beats per minute on the LT1 session and a cap of 173 beats per minute on the LT2 session. 

Without Lactate Meters (Most Runners)

LT1 Session (Morning - RPE 6/10):

• "Comfortably hard" - could maintain conversation in short sentences
• Heart rate typically 80-85% max (though this varies individually)
• Should feel controlled throughout

LT2 Session (Evening - RPE 7-8/10):

• "Uncomfortably sustainable" - breathing noticeably harder
• The pace you could theoretically hold for 45-60 minutes in a race situation
• Challenging but not desperate

The Norwegian Precision Approach

For those wanting maximum precision, lactate meters like the Lactate Scout 4 allow you to train at specific lactate levels.

However, most competitive runners can achieve excellent results using RPE and heart rate guidance.

However, when using the heart rate approach, it is important to ensure the data you are collecting and basing the session on is accurate.

I currently use the Coros heart rate strap to collect the data and view it in real time during the workout.

Structuring Your Sessions

Timing and Recovery

• Morning to evening gap: 3-5 hours minimum. If you are at work, then this offers the perfect time gap; however, try to ensure you are not super stressed or active during the day you complete the double threshold run. 
• Weekly frequency: Once per week initially or every 10 days.
• Seasonal timing: Best during base-building and race preparation phases; ensure, however, that prior to a goal race, you have an adequate and structured taper.

Session Structure Example

Morning Session (7:30 AM):

• 15-minute warm-up
• 4 x 6 minutes at LT1 with 90-second recoveries
• 10-minute cool-down

Evening Session (6:30 PM):

• 10-minute warm-up
• 6 x 3 minutes at LT2 with 60-second recoveries
• 10-minute cool-down

Adapting for Different Goals

I tend to alter my focus of the threshold session depending on my race goals. Some examples are listed below. 

5K and 10K Focus

Emphasize the LT2 session while maintaining lower volume LT1 work:

• Morning: 2 x 6 minutes at LT1
• Evening: 8 x 3 minutes at LT2

Half Marathon and Marathon Training

Increase LT1 volume while maintaining moderate LT2 stimulus:

• Morning: 5 x 6 minutes at LT1
• Evening: 4 x 4 minutes at LT2

Warning Signs and Recovery Management

As a coach and competitive athlete myself, I watch carefully for these fatigue indicators:

Red Flags to Stop Double Threshold

• Elevated morning heart rate 
• Persistent fatigue upon waking
• Loss of motivation for training
• Heart rate not corresponding to perceived effort.
• Increased muscle soreness or joint discomfort

Don't forget recovery

Double threshold training should represent intense training within your overall easy/hard distribution. Don't let the appeal of this method lead to abandoning easy running. You still need to ensure you are recovering really well, for example, I often have 2 days of easy running following my key double threshold day. 

The Science Behind the Results

Double threshold training works by:

• Minimizing glycogen depletion compared to single long threshold sessions, we have time in between the sessions to refuel and allow the body to recover.
• Reducing central fatigue through shorter, controlled efforts
• Enhancing lactate processing through dual daily stimulation
• Improving aerobic capacity while managing training stress

Research suggests this approach leads to better recovery and higher performance outcomes compared to traditional single threshold sessions of equivalent total volume.

Common Mistakes to Avoid

The "More Is Better" Trap

Resist the urge to push harder or add extra reps. The magic is in the controlled intensity and recovery between sessions.

Just because you could do it does not mean you should. 

Remember, ultimately, we are preparing for race day, and this is where we will give our 100% effort.

Inadequate Recovery

Skipping easy days or adding extra intensity elsewhere will quickly lead to overtraining.

Or doing too much in the day on your double threshold day. If you have a particularly active job, for example, you may need to schedule the double threshold day on the weekend.

Poor Progression

Jumping straight to full volume without building through the phases increases injury risk significantly.

Equipment and Technology

Essential

• Reliable GPS watch with heart rate monitoring
• Understanding of your personal heart rate zones

Helpful but Optional

• Lactate meter (Lactate Scout 4) for precise intensity control
• Power meter for pacing consistency
• Training log or app for tracking progression and recovery

Making It Work with Real Life

The beauty of double threshold training for working athletes is its flexibility:

• Sessions are typically 45-60 minutes total
• The morning session can be done before work
• Evening session fits after work commitments
• Less overall fatigue than single long threshold sessions, for example, some very high-level athletes can reach volume over 35k on a double threshold day. This would be extremely hard to reach in just one session.

What's Next: Building Your Training System

This guide provides the foundation for implementing double threshold training, but there's much more to explore:

• Understanding threshold training further
• Understanding how heart rate zones work
• Recovery protocols for optimal adaptation

Conclusion 

Double threshold training isn't about running yourself into the ground. It's about intelligent intensity management that allows competitive runners to accumulate high-quality training stimuli while maintaining consistency.

After six months of implementation, I can confidently say this method has transformed not just my fitness, but my entire approach to training intensity. The key is starting conservatively, progressing gradually, and always prioritizing control over maximum effort.

Whether you're a club runner looking to break through performance plateaus or an experienced athlete seeking new training stimuli, double threshold training offers a scientifically-backed approach to reaching your competitive potential.

Ready to get started? Begin with Phase 1 next week, and remember: if it feels too easy initially, you're probably doing it right.

Frequently Asked Questions

What is double threshold training?

Double threshold training is a method where athletes complete two threshold workouts in one day, separated by a recovery period of around 5 -7 hours. This approach effectively enhances performance by targeting both aerobic and anaerobic thresholds while reducing fatigue.

How should I structure my double threshold sessions?

To effectively structure your double threshold sessions, schedule 3 to 5 hours between the morning and evening workouts, with longer intervals in the morning and shorter ones in the afternoon.

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