London Marathon Threshold Builder

Workout - London Marathon Threshold Builder

• 5min @ 10'00''/mi
• 3 lots of:
  • 10min @ 5'45''/mi
  • 2min rest
• 5min @ 9'40''/mi

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Intro: a summary of “All Roads Lead To LONDON MARATHON - Week 10” by The FOD Runner. Here’s what you need to run the workouts. Watch the original for context.

Key points:

• Monday: 16-mile marathon-pace effort at around 5:56/mi. The week’s hardest session at goal pace.
• Tuesday: low-intensity recovery run, HR in the 120s.
• Wednesday (double day): three threshold blocks of 10 minutes at around 5:45-5:44/mi, with 2-minute jog recoveries.
• Friday: easy run, relaxed effort throughout.
• Saturday: 2 h 30 min long run, around 18.6 miles. Start easy, settle into 6:30-6:45/mi.
• Nutrition: don’t skimp on post-run fuel, especially after long runs. Carbs and whole foods set you up for the next hard session.

Workout (copy and adjust):

Monday, marathon-pace run
- Warm-up 1 mi easy
- 16 mi at goal marathon pace (around 5:56/mi)
- Cool-down 1 mi easy

Wednesday, double threshold (3 rounds)
- Warm-up 1 mi
- 10 min at threshold (around 5:45/mi)
- 2 min jog recovery
- 10 min at threshold (around 5:44/mi)
- 2 min jog recovery
- 10 min at threshold (around 5:44/mi)
- Cool-down 1 mi

Saturday, long run
- 18.6 mi total. Start easy, settle into 6:30-6:45/mi, relaxed finish.

Closing note: set your marathon pace in the Pacing app and adjust the workouts to your goal.

References

• All Roads Lead To LONDON MARATHON - Week 10 | FOD Runner - YouTube (YouTube Video)