Marathon Strength Double Threshold

Workout - Marathon Strength Double Threshold

• 5min @ 7'00''/km
• 5 lots of:
  • 2.0km @ 5'00''/km
  • 1min 30s rest
• 5min rest
• 12 lots of:
  • 600m @ 4'03''/km
  • 1min rest
• 5min @ 7'00''/km

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Intro: A rundown of “Marathon Training While Traveling | Austin Marathon Prep EP04” from Matthew Choi. Worth your time. The main takeaways are below so you can jump into the workout right away. Watch the full video for the complete coaching notes.

Key points:

• When traveling, whatever gym or treadmill you’ve got becomes your training space. Show up and run the session.
• “Double threshold” pairs two back-to-back interval blocks at lactate-threshold intensity.
• Treadmill pacing: about 8:00 min/mile (about 5 min/km) on the longer repeats, closer to 6:20 min/mile for the 600 m efforts.
• Frame the session with a dynamic warm-up, mobility prep, and a solid cool-down. Sauna afterward is optional.

Workout example:

1. Dynamic warm-up: 1 mile easy jog plus mobility drills.
2. Round 1, threshold 2 km repeats: 5 x 2 km at about 8 min/mile (about 5 min/km). Threshold effort, under 8:05 per mile.
3. Round 2, 600 m repeats: 12 x 600 m at about 6:30 min/mile (about 4 min/km). Hold the treadmill resistance steady, consistent effort throughout.
4. Cool-down: 1 mile easy plus 2 min sauna (optional).

Closing note: load this into the Pacing app (swap to miles or km as you prefer) and run it on the treadmill.

References

• Marathon Training While Traveling | Austin Marathon Prep EP04 - YouTube (YouTube Video)