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If you’re not doing threshold training, don’t expect to get faster... Threshold runs are one of the best ways to improve both endurance and speed. They train your body just below the point where lactic acid builds up, which means you can maintain a hard pace for around an hour. It’s challenging, but that’s where the progress happens. Sure, VO2 max and anaerobic workouts can make you faster too, but they come with a higher injury risk and limit your mileage. Long-term progress comes from smart, c
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Double threshold = 2 threshold sessions in one day (AM PM). It’s a smart way to build endurance speed while keeping intensity controlled. Here’s how to start: 🔬 AM: LT1 (lower threshold) 👉 Longer, slower reps at ~157–163 bpm 👉 Focus = reduce load, control effort Example: 5 × 6 min @ LT1 (Beginner? Start with 3 × 6 min) ⚡ PM: LT2 (upper threshold) 👉 Shorter, faster reps at ~166–169 bpm 👉 Focus = run faster, but still sub-maximal Example: 10 × 800m @ LT2 (Beginner? Start with 10 × 400m) 📈 Pr
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