NYC 6x6 Threshold

Workout - NYC 6x6 Threshold

• 12min 30s @ 8'00''/mi
• 6 lots of:
  • 6min @ 6'30''/mi
  • 2min 30s rest
• 10min @ 8'00''/mi

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Intro

Kofuzi covers race-week training and strategy in “Runner’s Weekend - New York Marathon 2023.” Here’s a summary of the key workouts and pacing approach you can use for your own marathon prep. Watch the full video for the complete picture.

Key points

• Threshold interval session: 6 x 6-minute repeats at threshold pace keep your legs sharp in the final stretch before race day.
• Shake-out runs: short community runs (waterfront or Central Park) let you stay loose and soak up the pre-race atmosphere.
• Pacing the weekend: a full schedule needs balance. The video focuses on managing workouts, events, and recovery together.
• Fun extras: a plogging session (running plus picking up trash) makes a good active cool-down. Local races like the USATF 5K are good race-week motivation.

Workout example

6 x 6-minute threshold intervals

1. Warm-up: 10 to 15 min easy jog.
2. Run 6 min at threshold pace (roughly 25 to 30 sec per mile slower than your 10K race pace).
3. Recover with 2 to 3 min easy jog or walk.
4. Repeat steps 2 and 3 five more times (total 6 reps).
5. Cool-down: 10 min easy jog.

Use the Pacing app to dial in your threshold effort.

Closing note

Run the 6 x 6-minute threshold session alongside a shake-out run, and consider a plogging cool-down if you have time. Use the Pacing app to match the intervals to your current fitness.

References

• Runner’s Weekend - New York Marathon 2023 - YouTube (YouTube Video)