Ben's Threshold Taster
Workout - Ben's Threshold Taster
- 15min @ 6'30''/km
- 4 lots of:
- 20s @ 4'00''/km
- 2 lots of:
- 10min @ 4'30''/km
- 1min 30s rest
- 12min @ 6'30''/km
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Intro: Here’s what you need from “Can I Run A Marathon With 8 Weeks Training?” from Ben Is Running. We’ve pulled out the key takeaways so you can use the plan today. Watch the full video for the rest.
Key points:
- The foundation is double threshold training: two threshold sessions each Tuesday and Thursday (morning and evening), with a long Sunday run.
- Threshold pace is the fastest you can hold for 60 minutes. Ben runs about 3:25/km (roughly 5 min/mile).
- Weekly split is roughly 70/30 easy-hard, in line with the 80/20 principle across total mileage.
- Easy runs are conversational (around 4:45-4:50/km). Long runs sit at 3:54/km with HR in the 155-160 bpm range.
Workout example, week 1:
- Monday: 10.8 km easy (about 4:45/km), then 5 km easy in the evening with a friend (about 4:56/km).
- Tuesday (double threshold):
- Morning: 2 × 10 min at threshold pace (3:25/km), 90 sec recovery.
- Evening: 8 × 800 m at 3:24/km, 60 sec recovery.
- Wednesday: 12 km easy.
- Thursday (double threshold):
- Morning: 6 × 5 min at 3:27/km, 60 sec recovery.
- Evening: 20 × 400 m at about 3:20/km, 45 sec recovery.
- Friday: 18 km easy (about 4:40/km).
- Saturday: 12 km easy (about 4:42/km).
- Sunday long run: 28 km at 3:54/km, HR 155-160 bpm.
Practical tips:
- Base threshold work on your current fitness, not past performances.
- Double threshold lets you stack high-intensity work with recovery time between morning and evening sessions.
- Train in the exact shoes and kit you plan to race in during your long run.
- Keep long runs controlled. Prioritise duration and aerobic development over splits.
Closing note: try Ben’s double-threshold and long-run structure this week, adjusting paces to your fitness in the Pacing app.