If you’ve been following elite distance running lately, you may have heard a new buzzword: double threshold training. Popularized by Norwegian stars like Jakob Ingebrigtsen and his coach Gjert, this approach has become one of the most talked-about training methods in the sport.
But what exactly is double threshold training — and should you try it?
What Is Double Threshold Training?
Simply put, double threshold means doing two threshold workouts on the same day:
- Morning session: Controlled intervals at lactate threshold pace
- Afternoon session: Another round of threshold intervals — often at a slightly different pace or duration
Threshold pace is typically the fastest pace you can sustain for about an hour — for many competitive runners, it’s close to half-marathon pace. Training here targets the point just before lactate builds up faster than your body can clear it.
Why Do It Twice in a Day?
The logic behind double threshold training is to accumulate more quality work at threshold pace without overly fatiguing the body.
The Benefits:
- Increased Lactate Clearance Capacity
Training twice at threshold forces your body to get better at processing and reusing lactate as fuel. - Higher Volume at Quality Pace
Splitting the workload lets you run more total threshold minutes than you could in a single session. - Lower Injury Risk vs. All-Out Sessions
Because threshold pace is controlled (not all-out), it’s easier on the body than doing two speed sessions. - Specific Endurance Development
This pace is a sweet spot for marathon and long-distance race performance — improving your ability to sustain fast, efficient running.
A Real-World Example
Here’s what a double threshold day might look like for an elite runner:
Morning:
- 5 × 6 minutes at threshold pace (2 min jog recovery)
Afternoon:
- 10 × 1,000 meters at threshold pace (1 min jog recovery)
Both sessions are run comfortably hard, focusing on control, not exhaustion. Elites often monitor blood lactate to ensure they stay at the correct effort — usually 2–4 mmol/L.
Why It’s Trending Now
The method gained attention because:
- Norwegian dominance: Jakob Ingebrigtsen’s Olympic and World Championship wins brought the approach into the spotlight.
- Scientific support: Lactate threshold training has decades of evidence behind it.
- Social media exposure: More training logs and YouTube videos from elites are available than ever before.
Who Should Try It?
Double threshold is best for experienced, well-trained runners who:
- Already have a solid aerobic base
- Are running high mileage (70+ miles/week for many)
- Have mastered single threshold workouts
If you’re a beginner or intermediate runner, it’s better to start with one threshold workout per week before attempting doubles.
Potential Risks
- Overtraining: Two quality sessions in a day is stressful — recovery must be prioritized.
- Injury Risk: Even controlled paces can lead to overuse if done too often.
- Scheduling Demands: Requires time for recovery between sessions and flexibility in your day.
How to Start (If You’re Ready)
- Build Up Slowly — Begin with single threshold sessions twice per week.
- Try One Double Per Week — Replace a normal workout day with a double threshold.
- Prioritize Recovery — Sleep, nutrition, and easy running on other days are key.
- Listen to Your Body — If fatigue lingers, scale back.
The Bottom Line
Double threshold training isn’t magic — but for advanced runners, it’s a smart way to boost lactate clearance, run more quality miles, and improve endurance.
Like any powerful training tool, it works best when applied at the right time, with the right athlete, and balanced with proper recovery.
Quick Takeaway:
- What it is: Two threshold workouts in one day
- Why it works: Increases lactate clearance and quality training volume
- Best for: Advanced runners with high mileage and strong aerobic base
- Risks: Overtraining, injury, time commitment