Ben's Classic Threshold
Workout - Ben's Classic Threshold
- 15min @ 6'30''/km
- 3 lots of:
- 10min @ 4'30''/km
- 1min 30s rest
- 10min @ 6'30''/km
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Intro: Ben Is Running has a good video breakdown of HOW TO RUN FASTER 5K, 10K AND HALF MARATHONS (THRESHOLD TRAINING). The key takeaways are below so you can put this workout into action right away. For details and more sessions, watch the full video.
Key points
- Threshold (or tempo) runs are the backbone of distance training. They build aerobic capacity and let you hold quicker paces for longer.
- A true threshold effort feels “hard” but is sustainable for about an hour, typically between 10K and half-marathon pace.
- You can run threshold as one extended block (20–45 minutes) or as repeats: 3 x 10 minutes, 5 x 8 minutes, or 2 x 20 minutes, with 60–90 second jog recoveries.
- Threshold work is less stressful than VO2 max intervals, so you can string multiple sessions through the week without piling on fatigue.
Workout example
- Warm-up: 3 km easy jog.
- Continuous threshold: 45 minutes at ~5:18/mi (slightly quicker than half-marathon pace, slower than 10K pace). Aim for HR 170–174 bpm.
- Interval option (pick one):
- 3 x 10 min at threshold pace, 60 sec jog recovery.
- 5 x 8 min at threshold pace, 90 sec recovery.
- 2 x 20 min at threshold pace, 60 sec recovery.
- Cool-down: 5–10 min easy jog.
Practical tips
- A heart-rate monitor helps keep you in the threshold band (roughly 170 bpm for most people).
- On a treadmill, set the threshold speed and let the machine pace you.
- New to this work? Start with 20 minutes continuous and build to 45 minutes.
- Keep recoveries short so you’re not fully recovered between reps. That sustains the aerobic challenge.
Closing note: Try this threshold session this week and you should see pace improve at 5K, 10K, and half-marathon. Set your speeds to your race results in the Pacing app.