Marathon Threshold Builder

Aug 13, 2025

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From The FOD Runner’s “All Roads Lead To LONDON MARATHON - Week 7”, here are the key workouts to try this week. Watch the full video for more.

After some downtime, this week balances lighter mileage with steady runs before harder efforts.
Tuesday: 90-minute easy run on the cycle track to gradually restore weekly distance.
Wednesday: 18-minute moderate-pace run while testing new footwear.
Thursday AM (double-threshold): 3 x 10 minutes at comfortably hard intensity, 2-minute recovery jogs between. New to this format? See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Thursday PM (speed work): 8 x 3-minute reps at around 5:40/km with 45-second jogging breaks. For more on leg turnover, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Friday: easy miles on the trail (around 8:30/mile, about 5:15/km) for active recovery.
Saturday: a 2.5-3 hour long run, around 22 miles at 6:45/mile (about 4:12/km), relaxed effort.
Practical tip: on easy days, keep HR under 150 bpm. After volume weeks, pull intensity back. Use effort and feel, not exact numbers.

Thursday AM (threshold): 3 x 10 minutes at threshold (hard but conversational). For your target effort, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. 2-minute easy jog between reps.
Thursday PM (speed): 8 x 3 minutes faster than threshold (target 5:40/km), 45-sec jog recovery.
Saturday long run: 2.5-3 hours, around 22 miles at 6:45/mile. Steady, unhurried.

Run these and scale paces to your current fitness. Log efforts in the Pacing app.

References

All Roads Lead To LONDON MARATHON - Week 7 | FOD Runner - YouTube (YouTube Video)