Story By Coach Bjorn Jansen
Double threshold training has become a popular topic in endurance circles, particularly following its use by elite senior athletes. However, when applied to junior middle-distance runners, the conversation needs a more considered approach. At SpeedPro, our athletics coaching focuses on long-term development rather than short-term trends. That means asking the right question first: is double threshold training appropriate for juniors, and if so, when and how should it be used?
What Double Threshold Training Actually Means
Double-threshold training involves completing two controlled threshold sessions in a single day, usually separated by several hours. The goal is to accumulate quality aerobic work without pushing into high lactate levels. In senior athletes, this approach can improve aerobic efficiency and race durability.
For junior middle-distance athletes, double-threshold training must be looked at differently. Young athletes are still developing physically, and their ability to absorb training load varies widely. As a result, applying double threshold training without careful consideration can lead to fatigue, stalled progress, or injury.
Why Double Threshold Training Is Not a Default for Juniors
One of the biggest mistakes in coaching is assuming juniors should train like scaled-down senior athletes. Double threshold training places a significant load on the body, even when athletes control the pace. For many juniors, a single well-executed threshold session is already sufficient stimulus.
At SpeedPro, we see consistent progress when juniors focus on quality over quantity. Double-threshold training is most useful when the athlete has a strong aerobic base, good movement efficiency, and a proven ability to recover well between sessions. Without these foundations, doubling up can cause athletes to plateau rather than progress.
When Double Threshold Training Can Be Useful
Coaches can introduce double threshold training carefully in certain situations for junior athletes. Typically, this applies to older juniors who are already training consistently across the week and showing strong recovery habits. Even then, double threshold training does not need to mirror senior models.
For example, one session may be track-based and highly controlled, while the second is a light aerobic or tempo run. The aim is not to increase intensity, but to teach pacing discipline and reinforce aerobic development. Used sparingly, double threshold training can support progression toward the 800m or 1500m without compromising speed development.
Coaching Decision-Making Is More Important Than the Session
The success of double threshold training depends less on the session itself and more on coaching judgment. At SpeedPro, our coaching approach prioritises athlete readiness over trends. We assess sleep, school demands, injury history, and emotional stress before deciding whether any form of double threshold training is appropriate.
Athletics coaching should adapt to the athlete, not force the athlete to adjust to the programme and is particularly important with juniors, where growth and development are ongoing.
Speed, Balance, and the Bigger Picture
Middle-distance success relies on more than aerobic strength. Speed, mechanics, and race awareness remain critical, especially for juniors. Prioritising double threshold training can reduce the time spent developing these areas.
At SpeedPro, we do not currently use double threshold sessions with our athletes. However, as athletes develop and the demands of training evolve, this approach may become appropriate. When that time comes, any use of double threshold training will sit within a balanced programme that continues to prioritise speed development, technical drills, and adequate recovery. This ensures athletes progress without losing the qualities that make them competitive over 800m or 1500m.
Final Thoughts
Double threshold training is not a shortcut to success for junior middle-distance athletes. When used too early or too often, it can slow development rather than accelerate it. However, when applied selectively and under strong coaching oversight, it can become a valuable tool within a broader training framework.
At SpeedPro, our athletics coaching focuses on doing the right thing at the right time. For juniors, that usually means building strong foundations first, developing speed and endurance together, and introducing complexity only when the athlete is ready.
If you want to learn how structured, age-appropriate coaching can support long-term progression, we offer trial sessions for middle-distance athletes aged 11 and over.
