Advanced Marathon Simulation

Workout - Advanced Marathon Simulation

• 10min @ 7'00''/km
• 20 lots of:
  • 30s @ 4'30''/km
  • 1min rest
• 13.0km @ 6'00''/km
• 5.0km @ 5'30''/km
• 10min @ 7'00''/km

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A breakdown of Sub 2:20 Marathon: Double Threshold, Zone 2 and Marathon Training Picks Up! from The Welsh Runner. The full video has deeper detail. Watch it for the host’s race-day reflections.

Key points:

• Double-threshold training stacks short, high-intensity efforts with lactate-threshold stimulus while keeping overall volume manageable. Fast-twitch fibers don’t fatigue as much as with longer threshold blocks.
• Zone 2 runs build aerobic capacity and create recovery space between hard sessions.
• Marathon-pace segments teach you to hold race effort with heart-rate control.
• Measure lactate (or perceived effort) after each interval to dial in training. Around 3.5 mmol/L is the sweet spot for threshold work.

Workout example:

1. Warm-up: 1 mile easy jog plus light strides.
2. Double-threshold session: 20 x 30-second intervals at threshold pace/power (~95% of 20-minute FTP). Aim for ~3.5 mmol/L lactate, 60-second easy jog between reps.
3. Zone 2 run: 8 miles at conversational aerobic pace (~1 min 45 s per mile, HR low 150s).
4. Marathon-pace segment: 3 miles at target marathon effort (~5 min 20 s per mile, HR 160-170).
5. Cool-down: 1 mile easy, then stretch.

Use the Pacing app to set exact paces based on your fitness.

Closing note: short lactate-generating bursts plus Zone 2 plus race-pace work strengthens threshold and builds endurance. Use HR and lactate feedback to sharpen pacing as you work toward sub-2:20.

This summary draws from The Welsh Runner. Watch the full episode for the host’s personal insights.

References

• Sub 2:20 Marathon: Double Threshold, Zone 2 and Marathon Training Picks Up! - YouTube (YouTube Video)