Norwegian here! For us threshold training is low risk at high volume :) For example way under 2 mmol for morning sessions during peak volume in the winter. Higher lactate less of a problem when it is time to decrease volume and increase speed and intensity during spring and summer :) The threshold training is nothing magical, but a high volume base with good risk management is magical!
I agree that the values here on this AM workout seem a bit high. Nevertheless, from what I have been able to gather from different research papers, articles, and training videos, the AM session goes to 2.5mmol/L. 2.0mmol/L is your fat max, barely entering the thershold realm. Nevertheless, Rory had a good point during the video when he said "2.9mmol, which for me is really low". I agree that each person may have their threshold at a different value. For example, For me what it ismy threshold may start at 2.0, but maybe yours starts at 2.3, so that should be taken into account. I agree that the AM session lactate should be lower than the PM.
@@carlosparra85 the target intensity for morning intervals depends on the time of year. For example during the longest training period without any races, October to early May, we target the lowest lactate values. Jakob Ingebrigtsen could for example target 1.7 mmol in the morning in January during peak volume at 200km/week because he is so good at clearing lactic acid that even at 1.7 mmol the mechanical system works relatively hard! The idea is not to find a magic mmol number to train at, but the idea is to use mmol as a number to manage risk in order to avoid recovery-debt. Low measurement = low energy usage = low mechanical risk = low recovery risk
@@MrEirik3000 I do not disagree with what you say. My thought process (and I am not an expert, so I am willing to learn) is that if someone's threshold starts at X, and I know that anywhere between X to X+2 I will be able to recover well for the next workout, why keep training at
Will your big days all be Double Threshold or will you do any long efforts at marathon pace? Are you expecting both types of sessions to be used in your marathon builds? I know you are currently experimenting with this.
In his "Final 12-weeks marathon program", J. Daniels prescribes the following (big) threshold session. 2E-5T-5minE-4T-4minE-3T-3minE-2T-+2minE+1T+2E. These are miles! 15 miles of T in a session of 21 miles. Am I right that such a session is a bit old school, and pro athletes are more careful, especially with the faster paces, taking into account recovery these days? E.g. I also see little people doing 27K @M-pace 3 weeks out. 20K seems to be what most are doing?
@@LinkletterRory woo let’s go! planning to incorporate plenty of thresholds to my marathon training block too so i’ll be following along your training.
48hours after a dub! Built different🙌🏻 so glad these videos are still coming post Olympics
Too invested in this to back down now 😅
goodness. this is a big day
Big volume, but chill vibes
Great video!
Norwegian here! For us threshold training is low risk at high volume :) For example way under 2 mmol for morning sessions during peak volume in the winter. Higher lactate less of a problem when it is time to decrease volume and increase speed and intensity during spring and summer :) The threshold training is nothing magical, but a high volume base with good risk management is magical!
Thanks for sharing!
I agree that the values here on this AM workout seem a bit high. Nevertheless, from what I have been able to gather from different research papers, articles, and training videos, the AM session goes to 2.5mmol/L. 2.0mmol/L is your fat max, barely entering the thershold realm. Nevertheless, Rory had a good point during the video when he said "2.9mmol, which for me is really low". I agree that each person may have their threshold at a different value. For example, For me what it ismy threshold may start at 2.0, but maybe yours starts at 2.3, so that should be taken into account. I agree that the AM session lactate should be lower than the PM.
@@carlosparra85 the target intensity for morning intervals depends on the time of year. For example during the longest training period without any races, October to early May, we target the lowest lactate values. Jakob Ingebrigtsen could for example target 1.7 mmol in the morning in January during peak volume at 200km/week because he is so good at clearing lactic acid that even at 1.7 mmol the mechanical system works relatively hard! The idea is not to find a magic mmol number to train at, but the idea is to use mmol as a number to manage risk in order to avoid recovery-debt. Low measurement = low energy usage = low mechanical risk = low recovery risk
@@MrEirik3000 I do not disagree with what you say. My thought process (and I am not an expert, so I am willing to learn) is that if someone's threshold starts at X, and I know that anywhere between X to X+2 I will be able to recover well for the next workout, why keep training at
@@MrEirik3000 So from my understanding it can be more of a tempo run in the morning up to a real threashold run in the evening (or intervals), right?
Glad to see you in Chicago!
Were you the one that gave me a shout out mid race? 😅🤙
Very interesting. Glad I landed on your channel
Double threshold I did way back in the late 90's it only works when your at the top of your game.
Smashing it!! Love this!
Great stuff…..thank you for sharing…..great and very helpful stuff!!!!
Glad it was helpful!
Oh. By the way. Great job on your win in Denver Half Marathon just because. You’re doing a great job. Keep it going!
It's still so cool to see the Olympic rings on your arm!!
Let's go!!!!!!
awesome video sir 🎉🎉🎉
Awesome video! They keep getting better production wise. Love the explanation on Double T training.
Nice work! what kind of wu/cd do you do between the double Ts
Normal WU for first session, shorter CD (2 miles) shorter WU in PM 2 miles, really short CD 5 min
What are your LT1 and LT2 values?
Good question, don’t know the answer to that. I should probably talk to someone who has a better understanding than me about this
Will your big days all be Double Threshold or will you do any long efforts at marathon pace? Are you expecting both types of sessions to be used in your marathon builds? I know you are currently experimenting with this.
I’m still doing some long sessions @ MP
What about Ryan's signature workout:
10 moderate
12 MP
2 easy
Maybe there's not enough time to fit that in.
Will you be showing and telling us about Chicago? Did you go the whole distance? What would you call that day? 90% MP or something like that?
I did go all the way, didn’t document it.. could’ve been fun, but some hurdles to get it done
@@LinkletterRory Any way you look at it, it must have been a pretty good prep workout for the goal race.
In his "Final 12-weeks marathon program", J. Daniels prescribes the following (big) threshold session. 2E-5T-5minE-4T-4minE-3T-3minE-2T-+2minE+1T+2E. These are miles! 15 miles of T in a session of 21 miles. Am I right that such a session is a bit old school, and pro athletes are more careful, especially with the faster paces, taking into account recovery these days? E.g. I also see little people doing 27K @M-pace 3 weeks out. 20K seems to be what most are doing?
There’s a place for that type of work, I’ve done my fair share of it. But it’s a big bite out of the apple 🍎
Fantastic work! Thanks for sharing! Rooting for you. God bless.
same coach as phily?
Yes
@@LinkletterRory woo let’s go! planning to incorporate plenty of thresholds to my marathon training block too so i’ll be following along your training.
longest threshold interval you would recommend? 1k, 2k, 3k,?
For double T, 10 min in duration
4.9 is way too high for a threshold effort, no matter who you are. Anyway, best of luck Rory!
Hence why we backed off from there (:
Be no problem for Ruth
Why the new coach? Love the videos and info.
Ryan stepped away from coaching
@@LinkletterRory Gotcha. Thanks for the reply! Hadn't heard that. Hope the fresh start continues you along your progression.
Who is your new coach?
Jon Green
im here for the portapotties and fluid effort 💩
lol everybody poops
Overcooking