Ben's Sub-70 Threshold Session
Workout - Ben's Sub-70 Threshold Session
- 15min @ 5'30''/km
- 3 lots of:
- 8min @ 3'17''/km
- 4min @ 5'45''/km
- 15min @ 5'45''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
Ben Is Running’s HOW I GOT INTO RUNNING | 2021 GOALS- SUB 70 HALF MARATHON?! is worth a watch. The key takeaways are below so you can use the strategies right away. Watch the full video for context and more examples.
Key points
- Ben trains at 100 to 140 km (≈62 to 87 mi) per week, structured around three key workouts: a tempo session, a threshold/interval block, and a long run, with Sunday off.
- 2020 results: 5 km PB of 16:06, 10 km of 32:48, and third place in his debut ultra.
- 2021 targets: sub-70 min half-marathon (≈3:19 min/km or 5:13 min/mi), sub-16 min 5 km, and consistent weekly volume.
- Use the rest day for active recovery (walking, cycling, mobility) rather than running, and dial in paces in the Pacing app to match your fitness.
Workout example (weekly schedule)
| Day | Workout | Approx. pace / effort |
|---|---|---|
| Mon/Tue | Tempo run | 20-30 min at comfortably hard (≈10 to 15% faster than easy pace) |
| Thu/Fri | Threshold/intervals | 2-3 × (5-8 min) at threshold pace (roughly 10 to 15 s per km faster than tempo) with equal recovery |
| Sat | Long run | 20-30 km at easy conversational pace (around 16 km / 10 mi mark) |
| Sun | Rest / active recovery | No running. Walk, cycle, stretch |
Goal-specific pacing: for a sub-70 half marathon, aim for 3:19 min/km (≈5:13 min/mi) on long runs and keep tempo/threshold work around 3:00 to 3:05 min/km.
Closing note
Try Ben’s approach in your own training. Use the Pacing app to calibrate distances and paces to your ability.