Marathon training: 6 Mile Threshold (5:20, 5:22, 5:15…) + Cup Practice - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of Marathon training: 6 Mile Threshold (5:20, 5:22, 5:15…) + Cup Practice from Seth James DeMoor. 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 runs every 2 weeks with progressive mileage (3 mi → 6 mi → 9 mi → 12 mi → 15 mi) to build aerobic base and sharpen race‑pace feel.
Goal race pace for the Cleveland marathon is 5:18‑5:20 per mile; the workout targets that pace.
Practice pacing by feel: try running a segment without looking at your watch to develop sensory awareness.
Cup‑practice tip: pinch the water bottle to avoid spillage while running at 5:20 / mi; a useful skill for race‑day aid stations.

Workout Example:

Warm‑up: 3 mi easy (around 7:45 / mi) – just get the legs moving.
Threshold segment (6 mi): Aim for 5:20 / mi (splits in video: 5:21, 5:21, 5:15, 5:21, 5:16, 5:22). Adjust slightly for hills; the goal is to stay around 5:20 / mi.
Middle‑distance run: 14 mi at 6:55‑7:00 / mi, using feel rather than watch.
Cup practice: Pinch the bottle as you run; aim to stay dry at target pace.
Optional feel‑test: For 2 mi, pick a target pace (e.g., 8 min/mi) and run without glancing at your watch, trying to hit the split by feel.

Closing Note: Give this threshold workout a try, adjust the paces to match your own goal pace in the Pacing app, and keep practicing the “feel” method. You’ll be dialed in for race day—go get those miles! 🚀