Marathon Strength Threshold

Workout - Marathon Strength Threshold

• 2.4km @ 9'30''/mi
• 10 lots of:
  • 5min @ 6'25''/mi
  • 1min 30s rest
• 1.6km @ 10'30''/mi

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An overview of “Marathon Training | 10 x 5 Mins w/ 90 Sec Recovery” from The FOD Runner. Here’s the session so you can get started right away. Watch the full video for the complete breakdown.

Key points:

• A threshold workout: 10 hard efforts of 5 minutes each, with 90 seconds of easy jogging between.
• Aim for about 6:00-6:10/mi on flat and 6:26-6:40/mi on uphill (adjust to your terrain).
• Hitting consistent distance per 5-minute interval (around 0.77-0.81 mi) keeps you honest and stops you blowing up later.
• Trails work especially well. The varied ground and natural elevation challenge you and keep your mind engaged.

Workout example:

Warm-up: 1-1.5 mi easy jog

Repeat 10 times:
  - 5 min at threshold pace (about 6:10/mi flat, 6:30/mi hills)
  - 90 sec easy jog or walk recovery

Cool-down: 0.5-1 mi easy

Tip: mark each 5-minute block on your watch with the lap function. Keeping your lap distances in the 0.75-0.85 mi range shows whether you’re holding a steady pace across all ten efforts.

Closing note: a tough workout worth adding as your fitness builds. Adjust paces in the pacing app to where you’re at.

References

• Marathon Training | 10 x 5 Mins w/ 90 Sec Recovery | FOD Runner - YouTube (YouTube Video)