이중 임계값 교육: 5 및 10K 성능 향상

### 5K 및 10K PB를 위한 이중 임계값 트레이닝 구현하기
* 🏃 이 유튜버는 **5K 및 10K 거리에서 자신의 기록을 향상시키기 위해 이중 역치 훈련**을 도입하고 있습니다.
* 🕰 오전 세션은 심박수를 기준으로 대화 수준의 노력으로 **5x2K 반복**으로 구성됩니다.
* 📏 그는 자신의 **2구역 심박수를 약간 초과하는 것**을 목표로 하며, 너무 무리하지 않고 조절에 집중합니다.
* 🔄 이전 시도와 비교했을 때, 그는 **최고급 속도 부족**을 해결하기 위해 **더 많은 속도 작업**을 포함할 계획입니다.
* 👟 이 유튜버는 오전 세션에 **아디다스 아디오스 프로 3**를 사용했지만 사이즈가 불편하다고 느꼈습니다.
* 그는 **저녁 세션에서 나이키 알파플라이 넥스트% V1으로 실험**할 계획입니다.
* 📈 유튜버는 예상보다 기분이 좋아진 상태에서 **첫 번째 두 배 임계값의 날**을 성공적으로 마칩니다.
* 그는 이러한 고부하 훈련을 수행할 때 주의가 중요하다고 강조하며 **젖산염 모니터에 투자할 계획**입니다.

5 및 10K 성능 향상을 위해 이중 역치 훈련을 활용하고, 통제된 노력에 집중하며, 양질의 스피드 세션을 통합합니다.

so will double threshold training lead me to a brand new 5 and 10K PB this summer well I guess we're going to find [Music] out so welcome back to another video and today is a double threshold kind of day. Today I'm diving in and talking to you guys about how I'm going to be utilizing double threshold training to hopefully bring me some stronger and faster performances over the 5 and 10K distance. I want to talk to you guys about the changes that I'm making from the last time that I did this type of training to what I'm going to be doing now and hopefully get the most out of that type of training. So what we're going to be doing is diving straight into this morning's session cutting back here. I'll explain the changes what I'm doing and all of that good stuff then we'll head out for the evening session afterwards. So welcome back to another video here we go double threshold time it's this time about 2 years ago where I embarked on 15

weeks worth of double threshold training. It had its ups, it had its downs, and I'm going to explain to you today what going to do slightly differently this time, uh, to make sure that I can maximize this type of training. And the session this morning is 5X 2K off of 60 seconds, uh, very light easy jog recovery. Excited for this, excited to get back into it. I'll explain how I'm working out paces and all that stuff afterwards. As I just said, I'm running late this morning, so I've got to get this done. I got my activations done, but that compromised the amount of warmup I could do. But for me, it's far more important to get my activations done. I overslept. It's going to take a while to get back into this, uh, getting up early. Malak, but we're going to be getting it done. So I'll be back out later for the second session. For now, let's try and get 5x 2K. [Applause]

[Music] [Applause] Done. There we go, 72 12 for that first 2K rep. Nice and controlled, nice and relaxed. That felt [Applause]. [Music] [Applause] Good. There we go, second one done, 723. So that was some 11 seconds slower than the first one. That's the joy of working to effort and keeping an eye on your heart rate, which again I'll explain at the end. This way is uphill and a bit of wind. The first one is down and no wind. The wind's obviously behind me, so I expect number three, the next one, to be slightly quicker again. [Music]. So about halfway done with the session. Midway through rep three, just trying to keep this effort level. Excuse me, this effort level being a conversational effort level, that's all I'm keeping in my mind. Can I keep talking to myself? Can I keep up this effort? I'm glancing at heart rate, but I'm not. I had issues with it before, and I'm not 100%.

solved. It's telling me right now that my heart rate is quite high, but if it was, I don't think I could be speaking to you like this. So I'm just going by effort. Otherwise, good stuff so far. 7:14 for number three. That was good. As soon as I stopped recording, in about 20 seconds, my heart rate came down from around 168-169 to 160-161, which is where I thought it should be. So maybe a bit of a glitch there. Either way, two to go. [Music] 7:21 for rep 4. So very equal to what I did on this way a second quicker. So yeah, it's going well this morning. Last. [Applause] [Music] [Applause] [Music] One there we go, 7:14. That last one. So that went 7:12, 7:23, 7:14, 7:22, 7:14. So nice and consistent with the outs and the backs, the downs and the UPS. Um, that felt really good. Very happy with that. Really. Yeah, really.

think that the little tweaks there I made uh made a difference, so I'll explain what that main one is. So there we go, walked away feeling very happy with myself with that session. I'm feeling really good right now. It's lunchtime, so I'm about to eat. Well, uh, before this evening's session, I am now going to clarify three things with you guys that I alluded to in this morning session so that you have those answers. And any more questions, do feel free to drop them in the comments. I will just state, though, this isn't a video that I'm going to be diving in and explaining double threshold training. I will leave a link at the end of this video to one I produced a couple of years ago where I go into more detail about it. But for those of you who have no idea what it is, very quick snapshot. Two threshold workouts in a day, both very controlled. One is looking to work around LT1 or your aerobic threshold, which is kind of where you go from Zone 2 to Zone 3 in a

classic five-zone model um. And the other one is nearer your Anorobic threshold so lt2. So the morning one is much more controlled. The evening one is a little bit faster but you still don't go to the well in it. It is a very controlled system and again that's why I'm very happy with this morning for keeping it under control. So that's a very quick snapshot. If you want to know more, wait till the end of the video and go and check out the one I produced a couple of years ago. Let me answer those three questions now. So the first one is I mentioned pace and heart rate, keeping it on it and using that as a metric for my training because right now I do not have a lactate monitor. I am wanting to change that and I do want to get my hands on a lactate monitor because I did this for 15 weeks 2 years ago and it went pretty well but I'm very confident I overcooked it back then so now I'm trying to keep

AR rain on things a little bit more. Now that I've learned more and been through it, I know what I want to feel. And basically, after when I did it two years ago, after those double threshold days, I was cooked for the rest of the week. I know I overdid it. So what I was looking for in my morning session was to be putting in an effort that is slightly over my zone 2 moderate effort. So if you follow the channel and you follow my training series, you know I do a lot of moderate runs, zone two, and easy runs. But zone two is sort of my favorite pace. I just feel like I can pick up the pace but still keeping a good aerobic effort and still under my aerobic threshold. I'm looking to basically step over that, which is why I was talking about control in the video and not pushing too hard. Now what I will say is my heart rate was slightly higher than I anticipated. I am sick at the moment again, but it's just a cold, so it's

nothing more than that just in the throat and a bit siny. So that's going to elevate things slightly, but what I was making sure I was doing all the way was, can I still hold a conversation? And I knew that if I could hold a conversation, I was talking to myself a lot during those reps, making sure that everything was okay and I wasn't pushing too hard. Then that's where I felt comfortable. My heart rate monitor was giving me a bit of a guide, and my goal was to sort of sit between 153 and 160, which is just over my Zone 2 heart rate. So, from that perspective, I overshot it a little bit, but the average session heart rate was 159, and for most of the reps, I kept in that zone. There was just towards the end I pushed slightly over it, so overall that was a lot more controlled than it was a couple of years ago because also I took it out onto the trails a couple of years ago. It's a lot

more lumpy and bumpy, and I was pushing way harder than what I did there. So, I knew the importance here is to get through the day feeling good, have enough in the tank for the evening session, but also not to ruin myself for the rest of the week. Now, speaking of the rest of the week, what I want to change this time around is to be incorporating, uh, really a really good speed session also in the week, with maybe something else as well. So, when I did it last time, I was marathon training, and a lot of my mileage was easy and moderate, and then I did a big threshold workout, and then I did a marathon pace workout. And I feel like there was a lot of areas that I left untouched. Like, I've been enjoying what I would class Blended training, or I've been starting some workouts with a bit of a Tempo working in Zone 3, and then going into all stuff. I was very much sort of like easy and moderate work, threshold work, and then marathon pace work, not doing any top end whatsoever.

and not sort of filling in the blanks in the middle, and that's where I felt I went wrong last time because I felt extremely strong after those 15 weeks in and around my threshold, but I felt like I had absolutely no top end whatsoever, and I just felt like I wasn't as sharp as I have been in the past. So what's key for me this time is flipping it on its head. I'm doing this for 5 and 10K training. I'm still going to be keeping a really quality sharp workout in the week. My long runs are going to disappear for the short period of time on the Saturday is going to become a session instead because I am going to be getting between 18 to 20 miles of work done on these double threshold days, so that's going to kind of double up as a threshold and a long run day, and yet I'm going to be focusing much more on still getting that shorter sharper turnover in which I'm hoping is going to be the thing that makes the difference.

and finally shoe choice. You saw me use the Adidas Adios Pro 3 this morning. Um, sadly, it just didn't work out. The Adios Pro 3 is such a great shoe, but sizing is absolutely terrible in that shoe, and my toes pretty much hit the ends. My big toes quite sore after this morning, but other than that, it's just the perfect shoe. I'm genuinely considering cutting the end out of the top of the left foot because my left foot is a half size bigger, just to give my big toe a bit of space to move because it is otherwise absolutely perfect, but it's why I've just never raced in it because it just aggravates, uh, aggravates me. And yeah, if I go up to 14 and a half, it's no good, good, but that big chunk of Light Strike is what I'm after, and I feel those energy rods give me a bit more of a natural sensation rather than a stiff rigid carbon plate, and I don't want to get into the habit of using Super Shoes.

every single time last time I did it I Ed a Brooks Hyperion Max for the morning or the tempo, and then another shoe in the evening. Never really a super shoe. Um, I do want to experiment with my alphafly version one. I'm never going to race in that again, and I don't get Cal issues in that one. It's only things like the vaporfly, the Endorphin Pro 3 or four where the plate sits lower to the ground. I get half issues with that. The alpha flight I tend to be okay, so I am going to be experimenting with my version one and maybe digging that out for tonight's session and seeing how I go. I am appreciating right now how fresh my legs feel after using the adios Pro 3, so that's something. But in future, I'm definitely going to be looking for something with good cushioning, um, but really try and avoid the carbon plates for both the sessions, and if I use them for one, then so be it. I'm happy to use.

them once a week, but definitely don't want to use them for both sessions. So fingers crossed, I've answered all the questions that I alluded to this morning. We're going to roll now straight into this evening session and see how that one goes with the alpha flies. But if you have any other questions I haven't answered, please do feel free to drop them in the comments below, and I'll do my best to give you a thorough answer if they're a technical question. Right, let's roll into the next one. There we go, 15-minute warmup done. Welcome to this evening session. Cheers, boys and girls. Down the hatch we go. So as I said with these, I'm diverting a little bit, but I'm trying TR them now before after the warm-up before the session. There's the bin in they go. So yeah, they've been pretty effective for me. Had one this morning, having one now, feeling really good, really good tonight. I feel I've never felt like this on a double day, and I can cast my

man back. I can remember how much of a slog it felt to do an evening session. Don't get me wrong. I'm sure 45 6K in I'll be a bit fatigued but right now the warm up. I was just cruising along at 720 per mile. So uh, yeah, feeling really good and we have company tonight. There he is company. I told you isn't this cool. It's great to be working out with Lee tonight. So Lee's obviously doing a different session um but it is the evening. These summer evenings are what we live for. I don't like coming out of an evening on my own. So this is great to have a bit of moral support. We're going to be cheering each other on doing different things but cheering each other on. We're actually going to get the first kre done uh hopefully together and then uh we're just going to split off and do our separate things but we'll be at least out here working hard together. So just walking to the start now and we

will get this one underway. Oh yeah, I haven't even told you what the session is. 10 by a k, 10 by a k off 60 seconds. So again, control. Like this morning, we did 5x 2K, that's 10K worth of work this morning, 10K tonight, so 20K total threshold work for today. Um, but as you can see with a 60 seconds rest, it has to be controlled. So what am I aiming for? Um, I am going to be using the heart rate as a bit of a guide, but I'm going to be looking pace-wise. I'm hoping and I'm hoping it falls in around the 530s. We'll see. Um, yeah, we'll see how we go. I'll keep an eye on things, keep an eye on breathing. Obviously want to go next level from this morning, but not crazy. So, uh, yeah, let's get the first couple done and see where we're at. Let's [Music] go. Yep, 530s it is. Two done. That was a

327 going down 329 coming back up just like this morning. Down, up, down, up. Let's get three and four. [Music] [Applause] Done, there we go. 3 and four done. 329 going back that way, bit of pavement jumping on number four. 331 that put a spanner in the works a little bit but still felt good. Six to go. [Music] Okay, five and six done. 326, 329 for those two. Really happy. This is going. [Music] [Music] Well, there we go. 7 and eight down. 326, 328. Two. [Music] [Music] More wonderful. We did it. That was great. 328 and then 326 on this last one on the way back. Um, um, yeah. What more can I say other than that was paced perfectly. So grateful to feel as good as I did this evening. That shows to me that I put in the right effort this morning or the right effort to get tonight done, whether it's in the right lactate zones. As I said, need to get a lactate meter but

that is possibly one of the best double thresholds I've ever executed, and it's a great way to come back into it. To be honest with you, feeling very accomplished. So there we go, first double threshold day done. I won't make this outro long because you've seen enough of me today, but I do want to just say a couple of things. Things for me to note moving forward. So I feel really good today. It's now the next day. I feel better than I ever have off the back of any double threshold training I've done previously. I usually feel super wrecked the next day. I don't today, so that's a really good sign, and I'm very pleased with the discipline yesterday. But hey, ultimately, and I'm sure a lot of you guys will agree, if you undertake this sort of training, number one, you have to approach it with caution because it's a big load, and number two, I really need to get a lactate monitor to really make sure that I am working in the right.

zones, because I do suspect that I'm maybe still working a little bit higher. Who knows? I've got no idea. All I know is I got the effort right to execute the two sessions in the way I wanted to, but whether my lactate levels were too high, too low, who knows. So that is something that I'm definitely going to be trying to invest in over the next month. I might getting another two or three double threshold days done before I get a monitor, but at least yesterday gave me a good idea as to how I felt and the feelings that I wanted to feel in the morning so that I could then execute the evening session well. As for shoes, I have indeed come home and butchered my Adios Pro 3s. CU, I do want to keep using them, so I have cut the ends of them. You will see in next week's video. No doubt what I've done to them, but they feel a lot better walking around. I do want to keep using them. They've got good life in them.

I pay good money for them, and I want to use them to the best of their ability. The AlphaFly, yes, they were great last night. I'm not sure, my calves are a little bit sore today, and that's something that I've just got to be aware of. I was hoping that they wouldn't make my calves too sore, but they clearly have. So again, I'm just going to approach the rest of the week with caution. They're a little bit sorted towards the end of the workout, and although obviously the AlphaFlys are going to help me be efficient and feel really good on the runner, my legs in general do not feel beaten up. I've just got to be careful. Super Shoes and me don't really get on. I feel like the Adios Pro 3 are okay with the energy rods, but I'll definitely consider a different evening shoe session, even session shoe. Moving on to next week, and if I do choose a super shoe, I'm definitely going to be mixing it up. And if I don't, then yeah, we'll play it by

ear and we'll see how I feel each week. But there we go, overall, I'm buzzing. I'm really happy, and I'm excited to see if this type of training does bring me uh some good results later on in the summer. Stay tuned, fingers crossed. I'll do my best to document it as best as possible, and stay tuned for Sunday where I'll be producing my usual training Vlog. But that's it for today, guys. I hope you enjoyed it. If you did, please do consider giving it a like, share with your friends, and of course, subscribe to the channel for weekly running content. I'll see you on the next one.

Will DOUBLE THRESHOLD Training Get Me A 5K And 10k PB?!

I am a runner based in the Forest of Dean, Gloucestershire, UK and love capturing my races / training runs / holiday runs on film!  Join me whilst I go through various training plans training for 10ks, half marathons and full marathons!  Road or trail, you'll find it all here!

The FOD Runner

5 및 10K 성능 향상을 위한 이중 임계값 훈련 사용

연사는 5 및 10K 레이스 퍼포먼스를 향상시키기 위해 이중 역치 훈련을 사용하는 방법에 대해 설명하며, 이전 훈련과 다른 접근 방식을 강조합니다.

이 훈련 세션에는 노력과 심박수에 초점을 맞춘 5x2K 반복 훈련이 포함되며, 일관된 퍼포먼스를 목표로 합니다.

연사는 세션에 대한 만족감과 일관된 퍼포먼스를 표현합니다.

발표자는 아침 트레이닝 세션에 만족감을 느끼며 청중에게 세 가지 사항을 명확히 설명하려고 합니다.

이 훈련에는 유산소 운동과 무산소 운동에 초점을 맞춘 하루에 두 번의 조절된 임계치 운동이 포함됩니다.

연사는 심박수를 지표로 삼아 2구역을 약간 넘는 노력을 유지하는 것을 목표로 하고 있으며, 몸이 아파서 심박수가 약간 높아졌음에도 불구하고 세션은 과거보다 더 잘 조절되었습니다.

5K 및 10K 레이스를 위한 훈련 방식 개선하기

스피닝 세션을 추가하고 5K 및 10K 레이스에서 더 짧고 날카로운 턴에 집중하는 등 훈련 루틴에 변화를 줄 계획입니다.

또한 장거리 러닝을 두 배로 조정하고 러닝 시 자연스러운 감각을 위해 신발 선택에 더 중점을 두는 것에 대해서도 논의하고 있습니다.

트레이닝 세션용 러닝화 실험하기

이 발표자는 종아리 문제가 없는 나이키 알파플라이 버전 1을 저녁 훈련 세션에 사용할 계획입니다.

좋은 쿠셔닝을 선호하며 두 훈련 세션 모두 카본 플레이트는 피하고 일주일에 한 번만 사용하려고 합니다.

화자는 기분이 좋고 저녁 운동에 동행이 생겨서 서로에게 정신적 지지가 될 수 있어 기쁘다고 말합니다.

이 연사는 530대 페이스를 목표로 60초 간격으로 휴식을 취하며 총 20K의 더블 임계치 트레이닝 세션을 완료했습니다.

그들은 원하는 페이스를 성공적으로 유지했고 노력에 대한 성취감을 느꼈습니다.

이 경험을 통해 더 정확한 훈련을 위해 젖산 모니터를 구입하는 것을 고려하게 되었습니다.

한 운동선수가 최근 훈련 세션을 되돌아보며 젖산 수치에 대해 불안감을 표현합니다.

더 나은 편안함을 위해 러닝화를 조정하고 새 신발을 신었는데 약간의 통증을 경험하고 있습니다.

이 선수는 훈련에 대해 낙관적이며 향후 브이로그에 자신의 진행 상황을 기록할 계획입니다.