Seth's Threshold & Hills Combo
Workout - Seth's Threshold & Hills Combo
- 10min @ 7'00''/km
- 4.8km @ 5'30''/km
- 3min rest
- 6 lots of:
- 400m @ 4'00''/km
- 2min rest
- 5min @ 7'00''/km
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Seth James DeMoor’s video on half marathon training covers the key workouts and intervals you can apply to your own PR push. Head to the full video for every detail.
Key points
- Pick workouts that match your training block and race timeline. Mileage should peak around week 11 (for example, 85 mi).
- Build a strong aerobic foundation during the first 60% of your training block before introducing threshold work and intervals.
- Start with mile repeats (6 × 1 mi with 2 min recovery) and progress to 10 × 1 mi as race day approaches.
- Hill repeats (½ mi climbs at 4–6% grade with jogging recovery downhill) build the leg strength you need in the closing miles.
- Find your threshold pace by taking your 5K average mile split and adding 20–30 seconds.
Workout example
1. Warm‑up: 1‑2 mi easy
2. Ladder interval (threshold):
- 4 mi @ threshold pace
- 5 mi @ threshold pace
- 6 mi @ threshold pace
- 7 mi @ threshold pace (next week 8 mi)
- 100 m jog recovery between each mile
3. Mile repeats:
- 6 × 1 mi @ 5K race‑pace with 2 min jog recovery
- Progress to 10 × 1 mi as you get stronger
4. Hill repeats (optional):
- 6 × ½ mi uphill (4‑6 % grade) at near‑max effort
- Jog back down for recovery
5. Cool‑down: 1‑mi easyFor example, if you’re running 5:15 per mile for 5K, aim for roughly 5:35–5:50 for threshold work.
Try these workouts and adjust the paces to your current fitness using the Pacing app. Watch Seth’s full video for additional context and variations.
References
- My Go-To Half Marathon Workouts and Interval Sessions Leading up to a PR Attempt - YouTube (YouTube Video)