Ingebritsen threshold question

Just use the tinman pace calculator and if then add a little bit extra time to whatever they for threshold if you want to replicate Ingerbristen threshold levels as the calculator is at a higher mmol level than what the Ingerbristens train at

Threshold run should be between your HM / 10 k pace. If you are new to LT interval, I would not do a big workout like the Ingebrigtsen does. Start with shorter interval like 15/2/ 400 m and then gradually increase the length of your efforts.

Their longer reps are closer to sub-T and the shorter reps are closer to threshold --> 10k pace

Also, one of the reasons that a single session for you that you've copied from them might feel "too easy", would be if you aren't doing 120mpw @6:00 pace with 4-5 threshold runs and one hill repeat session on hills.

From what I understand it’s typically a harder morning session and then a lighter PM session, crossing threshold in the morning and then hovering under it in the later session.

So for a guy probably running 17:20ish for 5k, I’d guess a double threshold day would look something like this:

AM, 4-5x 1600m in 6:00-6:10 or thereabout w/ 4-5 minute recovery

PM 8-10x 800m in 3:15-3:20, w no more than 2:00 rest probably jogging, think 1 lap at an easy pace.

Remember, the most important aspect is to actually run gauged by what your lactate numbers are. One week, you might be running 70 sec for your 25x4 at prescribed lactate level, and if you’re sick/tired the next week, you might be running 75 sec for the same workout with the same lactate level. Overall, you’ll notice a massive improvement in your pace at the same lactate level from day week 1 to week 12. Hope that helps. Yes, use a general idea of pace/effort, but let the lactate levels govern the specifics.

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Ingebrigtsen's always use ~60sec recovery for threshold training no matter the rep length.

Correction to two incorrect statements in some of the answers provided:

1) Morning session is easier, evening is harder. NOT the other way around. Those are lactate based, but M pace for morning and HM->10K for evening are ok approximations.

2) Rest between intervals can be shorter than 60 seconds, but that's more for for the short threshold intervals - 400s that they do, for longer reps 60 seconds is generally correct.

True. Less than 60sec for 400s would be normal. But pretty much 60sec for everything else. 1000s, 2000s, 3000s, 3min, 5min, 10min, always 60sec. Pretty sure it is just walking/standing as well. Not jogging.

Without a lactate meter it is useless to measure effort by feel. It is very hard to spot on. Even 20min tempo can be easily too much, because we are not dusciplined even at easy days, you run it little faster than normal and does not feel a difference, but on double threshold you may be punished by higher lactate, sleep less 1 hour, same story... and opposite: you feel yourself thrashed and like garbage during threshold days, but lactate is super low, and you must push harder, without device by feel you will underperform these days for sure... but with device you will push harder and get good stimulus, and vice versa (most danger situation): you feel super easy, fast and light during threshold sessions, but by lactate is in red zone, where with device you quit, but withour it you will defenitely overshoot and f@ck up your progress later of by flooding your body with lactate. Buy a device and finish story, train smart.

Once you train a lot of times with lactate measurements and compare your different feelins with real readings only than some sessions you can start to determine a lactate quite spot on.

First weeks AM session may usually starts even @MP+10÷20s slower, and after 3-5 weeks can be easily drops those 20s. Same with 25x400m: I usually start it @15К and finish even @5K with same mmol... without device it would be a total mess and confusion... also FT vs ST is too much effect on PM session like 10x3min & 25x400, for me is harder to control lactate when is doing 10x3min, and easier when 25x400 where 25x400 I can drop until 5K pace and have a low controlable lactate level, but at 10x3min can run @25K and can hard to keep lactate in range... because more FT oriented and longer reps is harder for me to control a lactate level. I understood this only after several weeks by using a lactate device...

Your posts are usually very good about training, but this is a bit off what they do. If you want paces Daniel’s M pace is good for the morning session and T pace for the afternoon. 4-5x6min w/60sec rest is a typical AM session and either 8-10x3min @ T w/60sec rest or 20-25x400 @10k w/30-45sec rest in the afternoon. All this being said, I wouldn’t recommend jumping into 2 double workouts a week for almost anyone