25 days until BERLIN MARATHON 2024! *EEK* - Ben Is Running
Intro: This is a quick summary of “25 days until BERLIN MARATHON 2024! EEK” from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points:
- Ben introduced a Norwegian‑style threshold model with two lactate turn points: LT1 (low‑intensity aerobic threshold) and LT2 (higher‑intensity anaerobic threshold).
- Training focus is on spending more time at LT1 and LT2 to raise the speed at which those thresholds occur, which translates to faster marathon paces.
- Because of a hip/low‑back niggle, he relies heavily on incline treadmill running to reduce joint stress while still hitting the desired heart‑rate zones.
- Cross‑training (bike or elliptical) is used to match the training load of running without extra impact.
Workout Example:
- Warm‑up – 5 min easy on the treadmill (optional).
- LT1 segment – 15 min at ~162 bpm, roughly 3:40–3:35 / km (10–20 s slower than marathon pace).
- LT2 intervals – 20 × 1 min at ~770 bpm, close to a 10 K pace (≈3:00 / km). Rest briefly between reps to keep HR in the LT2 zone.
- Cool‑down – 5 min easy. Tip: Run on a 5 % incline (or higher if comfortable) to off‑load the hips while still achieving the target heart‑rate zones.
Closing Note: Give this LT1/LT2 treadmill session a go today, and feel free to adjust the paces or interval count in the Pacing app to match your own fitness. Have fun, stay injury‑smart, and keep an eye on the full video for Ben’s deeper insights and motivation!
References
- 25 days until BERLIN MARATHON 2024! EEK - YouTube (YouTube Video)
Workout - Norwegian Double Threshold
- 10min @ 6'00''/km
- 15min @ 3'35''/km
- 20 lots of:
- 1min @ 3'00''/km
- 1min rest
- 10min @ 7'00''/km
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