Ben's Marathon Threshold Builder

Workout - Ben's Marathon Threshold Builder

• 12min @ 4'30''/km
• 30min @ 3'45''/km
• 10min @ 5'00''/km

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Ben Is Running’s “MY FIRST MARATHON (14 WEEK TRAINING BLOCK BEGINS + 2 FREE ENTRY’S TO GIVEAWAY)” outlines a sensible training approach. Here’s the breakdown so you can try the workout this week.

Key points

• The 14-week plan centers on aerobic easy miles, roughly 70% of weekly running, with harder sessions filling the other 30%.
• Weekly structure: easy Monday, double threshold Tuesday (2 × 30 min), easy Wednesday, double threshold Thursday, easy Friday, easy Saturday, long run Sunday.
• Easy runs target around 135 bpm or 4:30 km pace. Harder work sits near marathon pace or quicker, with threshold reps in the 165–171 seconds per kilometer range.
• Long runs start at 10 miles (16 km) and climb by roughly 2 km each week, reaching 20 miles (32 km) by the end, for a total weekly load of 140–160 km (about 100 miles).

Workout example

• Monday: 8 km easy at ~4:30 km pace (≈135 bpm).
• Tuesday: morning 30-min threshold (≈3:45 km pace), evening 30-min threshold.
• Wednesday: 10 km easy run.
• Thursday: same double threshold work as Tuesday.
• Friday: 6 km easy.
• Saturday: 6 km easy.
• Sunday: long run, starting at 16 km, adding 2 km per week, at a steady marathon pace.

Adjust paces and distances in the Pacing app to match your own heart-rate zones and weekly mileage capacity.

References

• MY FIRST MARATHON (14 WEEK TRAINING BLOCK BEGINS + 2 FREE ENTRY’S TO GIVEAWAY) - YouTube (YouTube Video)