Rolling Threshold Miles
Workout - Rolling Threshold Miles
- 0.0mi @ 9'00''/mi
- 5 lots of:
- 0.0mi @ 5'52''/mi
- 1min rest
- 0.0mi @ 9'00''/mi
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Intro
A breakdown of Half Marathon Training Week 2/16 | Threshold Session (5 x 1 Mile Repeats) from The FOD Runner. Below is everything you need to run it today. For the coaching, watch the original video.
Key points
- Target threshold pace around 5:45–6:00 min/mi to bridge the gap between 1:27 and 1:22 half-marathon goals.
- Terrain mixes 3 downhill and 2 uphill miles to test grade adaptation.
- Watch posture. Slouching shoulders and a dropped head invite side stitches mid-effort.
- Take 1-minute standing recovery between reps to build race feel rather than relying on the watch.
Workout example
| Segment | Distance | Pace (target) | Notes |
|---|---|---|---|
| Warm-up | 2 mi | Easy, conversational | Prep legs for hills |
| Repeat 1 | 1 mi (downhill) | around 5:37 (aim 5:45-6:00) | Start a bit fast, then settle |
| Rest | 1 min standing | – | Keep moving, stay loose |
| Repeat 2 | 1 mi (uphill) | around 5:54 (aim 6:00) | Upright posture |
| Rest | 1 min standing | – | |
| Repeat 3 | 1 mi (downhill) | around 5:40 | Rhythm |
| Rest | 1 min standing | – | |
| Repeat 4 | 1 mi (uphill) | around 6:00+ | Watch form, avoid stitches |
| Rest | 1 min standing | – | |
| Repeat 5 | 1 mi (downhill) | around 5:57 | Finish strong, keep technique |
| Cool-down | 2 mi | Easy jog | Recovery |
Total: 9 mi (5 mi of hard work). Adjust target paces in the Pacing app to match your fitness. Look for a pace that’s tough but sustainable in the threshold zone.
Closing note
Run this hilly threshold session this week and pay attention to pacing and form. Adjust the rep length or rest in the Pacing app and track progress over time.
References
- Half Marathon Training Week 2/16 | Threshold Session (5 x 1 Mile Repeats) | FOD Runner - YouTube (YouTube Video)