HOW TO RUN FASTER 5K, 10K AND HALF MARATHONS (THRESHOLD TRAINING) - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of HOW TO RUN FASTER 5K, 10K AND HALF MARATHONS (THRESHOLD TRAINING) from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Threshold (or tempo) runs are the #1 training tool for distance runners because they boost your aerobic engine and let you hold faster paces for longer.
A true threshold effort feels “hard” but sustainable for about an hour – roughly between your half‑marathon and 10K race pace.
You can run threshold sessions either as a continuous 20‑45 min effort or as intervals (e.g., 3 × 10 min, 5 × 8 min, or 2 × 20 min) with short 60‑90 sec recoveries.
Because threshold work is less taxing than high‑intensity intervals, you can fit more of them into a week without excessive fatigue.

Workout Example:

Warm‑up: 3 km easy jog.
Continuous Threshold: 45 min at ~5:18 min/mi (a touch faster than your half‑marathon pace, slower than 10K pace). Keep heart rate around 170‑174 bpm.
Interval Option: Choose one of the following:
- 3 × 10 min at threshold pace, 60 sec jog recovery.
- 5 × 8 min at threshold pace, 90 sec recovery.
- 2 × 20 min at threshold pace, 60 sec recovery.
Cool‑down: 5‑10 min easy jog.

Practical Tips:

Use a heart‑rate monitor to stay in the threshold zone (≈170 bpm for most runners).
If on a treadmill, set the speed to your calculated threshold pace and trust the machine; the watch can serve as a backup.
Start with 20 min of continuous work if you’re new to threshold, building up to 45 min as fitness improves.
Keep recoveries short so you don’t fully recover – this maximises the aerobic stimulus.

Closing Note: Give this threshold session a try this week and watch your speed creep up on 5K, 10K and half‑marathon runs. You can easily customize the paces in the Pacing app to match your own race times. And don’t forget – the full video has more workout ideas and deeper explanations, so check it out for the complete scoop! Happy running!