Ben's Threshold Treadmill Workout

Workout - Ben's Threshold Treadmill Workout

• 15min @ 3'45''/km
• 8 lots of:
  • 2min @ 3'20''/km
  • 1min rest
• 12min @ 4'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/bens-threshold-treadmill-workout-d7d9e04f

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

This article recaps “110gram SUPERSHOE- is this actually any good?” from Ben Is Running. It’s worth watching in full, but here’s what stands out, plus how to test the shoe yourself with a complete workout.

Key points

• At just 110 grams, the shoe feels very lightweight and offers surprising softness across both easy (LT1) and harder (LT2) threshold efforts.
• Ben runs his session indoors using heart-rate guidance (155 to 160 bpm for LT1) and blood lactate measurement (~1.3 mmol/L for LT1, ~3.3 mmol/L for LT2) to dial in the right intensity.
• A modest 2% incline helps reduce leg stress while letting the shoe’s bounce come through clearly.
• The session maintains your aerobic base before race day without requiring a long taper.

Workout example

1. Warm-up / LT1: start with 15 minutes at a marathon-pace effort (around 3:45 km pace, slightly easier than your race goal). Target a heart rate of 155 to 160 bpm and aim for lactate near 1.3 mmol/L.
2. LT2 intervals: run 8 reps of 2 minutes each at a quicker threshold intensity (roughly 3:20 km pace) using a 2% incline. Heart rate climbs, and lactate samples post-run should read about 3.3 mmol/L.
3. Cool-down: finish with an easy jog or walk to reach 15 km for the day.

Closing note

Try this LT1/LT2 treadmill session to see how a lightweight, snappy shoe handles speed work. Scale the paces to your own zones using the Pacing app, and see what difference the responsiveness makes.

References

• 110gram SUPERSHOE- is this actually any good? - YouTube (YouTube Video)