Classic Threshold Repeats

Workout - Classic Threshold Repeats

• 15min @ 5'00''/km
• 10 lots of:
  • 3min @ 4'00''/km
  • 1min rest
• 10min @ 5'00''/km

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Intro

“Can I BREAK 2:20 for the MARATHON?” from The Welsh Runner is worth your time. We’ve condensed the core training approach and included a sample workout you can run today. Watch the video for more on the reasoning.

Key points

• All-in training block: high-volume, low-intensity phase to build the aerobic base before adding intensity.
• Volume first: early weeks stack easy runs (5, 6, 8, 10 miles) plus a 16-mile trail run.
• Controlled aerobic work: efforts stay just under LT1 to build aerobic capacity without too much fatigue.
• Threshold session: 10 × 3 min at about 5:25/mi (around 2.7 mmol/L lactate) with 1-minute jog recoveries.
• Cross-training and strength: a VO2-max bike block (5 × 4 min hard, 4 min easy) plus basic bodyweight strength.
• Tips: build your base on low-effort days, use HR and lactate to confirm pacing, save hard efforts for later phases, and adjust for weather and feel.

Workout example

Threshold interval session (adjust paces to your current fitness):

Warm-up: 10-15 min easy jog
Main set: 10 × 3 min @ ~5:25 / mi (about 2.5-3.0 mmol/L lactate)
          1 min easy jog recovery between each interval
Cool-down: 10 min easy jog

Calibrate the pace so each interval sits 5-7 seconds per mile below your target marathon speed. Aiming for sub-2:20 (around 5:18/mi)? Start at 5:25-5:30/mi. Pace drops as your fitness improves.

Closing note

Build the mileage, run the threshold work, and let the fitness compound. Use the Pacing app to calibrate your zones.

References

• Can I BREAK 2:20 for the MARATHON? - YouTube (YouTube Video)