Progressive Threshold Sharpener
Workout - Progressive Threshold Sharpener
- 12min @ 8'45''/mi
- 1.6km @ 6'30''/mi
- 805m @ 6'20''/mi
- 805m @ 6'10''/mi
- 10min @ 9'30''/mi
to import the workout after you install it.
Intro: takeaways from “ADDING STRENGTH TRAINING TO MY HALF MARATHON TRAINING: Vlog” by That Running Guy. Watch the full video; this is the actionable summary.
Key points:
- Glute and hamstring sessions on rest days keep legs durable and injury-resistant.
- Most training sits in the aerobic zone (around 8:08 min/mi easy pace) to build the base.
- Basic bodyweight exercises (chair hip thrusts, quadruped leg raises, ankle pull-ups) work without gear.
- A short, progressive threshold run builds speed. For other speed methods, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Workout:
Strength session (Wednesday), 3 sets x 10 reps per leg:
- Chair hip thrust: one foot on a chair, other leg at 90 degrees, core engaged. Drive hips up and lower with control. 10 reps per leg.
- Quadruped leg raise: hands and knees with a neutral back. Lift one leg to 90 degrees, flex the foot, hold briefly, lower. 10 reps per leg.
- Ankle pull-up (band optional): seated, with a band or towel around the ankle. Pull the leg up to 90 degrees, lower slowly against resistance. 10 reps per leg.
Speed work (Saturday): 2-mile progression. 1 mi at 6:30, 0.5 mi at 6:20, 0.5 mi at 6:14, final 0.07 mi at 6:07 (total around 1.94 mi). For 5K-focused work, the approach differs; see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Easy long run (Sunday): 10 miles at about 8:08 min/mi, in the aerobic zone.
Closing note: weave the strength circuit into the week and run base miles easy. Add the progression run for speed. For 10K-specific guidance, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Adjust paces in the Pacing app based on your fitness.