Week 9 Threshold Miles
Workout - Week 9 Threshold Miles
- 5.6km @ 9'00''/mi
- 3.2km @ 6'20''/mi
- 2min rest
- 1.6km @ 6'20''/mi
- 1min rest
- 1.6km @ 6'20''/mi
- 4.0km @ 9'30''/mi
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This is a summary of Half Marathon Training Week 9/16 | Threshold Workout from The FOD Runner. Worth watching in full. Below is a breakdown you can use to run the workout today.
Key points:
- Target lactate-threshold effort, not VO₂-max intensity.
- Hold heart rate between 170 and 174 bpm for steady pacing.
- Build in proper warm-up and cool-down: 3 miles easy plus 0.5 miles easy to start, then 2.5 miles easy at the finish.
- On trails, prioritize effort over pace. Aim for about 6:20 per mile on flatter ground.
The workout:
- Warm-up: 3 miles easy (plus 0.5 miles easy). Keep relaxed with HR below 150 bpm.
- Threshold repeats:
- 2 miles at threshold pace (6:14 to 6:20 per mile), then 2 minutes of easy jogging.
- 1 mile at threshold, then 1 minute easy jog.
- 1 mile at threshold, then 1 minute easy jog.
- Cool-down: 2.5 miles easy to bring HR back to baseline.
Aim for roughly 172 bpm during the threshold miles. If HR creeps above 176, dial back the intensity slightly.
How to execute:
- A heart-rate monitor helps you stay in the 170 to 174 bpm zone.
- Climbing naturally raises effort. Watch the HR ceiling but don’t fight the terrain.
- Road running: stick with 6:20 per mile. Trail running: let the surface slow your pace as needed.
- During recovery jogs, focus on breathing and letting heart rate drop before the next rep.
Final thoughts: run this threshold session today and fine-tune the pace using the Pacing app to match your current fitness. You’ll progress safely while staying on track for your half-marathon goal.