Sub-3 Marathon: 2x2 Mile Threshold
Workout - Sub-3 Marathon: 2x2 Mile Threshold
- 12min @ 8'15''/mi
- 5 lots of:
- 100m @ 5'00''/km
- 2 lots of:
- 0.0mi @ 6'13''/mi
- 3min rest
- 12min @ 8'15''/mi
to import the workout after you install it.
Here’s a breakdown of Week 1 from The FOD Runner’s sub-3-hour marathon program. The video is worth watching, but we’ll walk you through the key sessions so you can get started today.
Key points
- The week starts conservatively: a 2 × 2-mile threshold run and a 6 × 400-m repeat on Thursday.
- Focus is on staying fresh and keeping mileage modest. Weeks 6-11 will ramp up.
- All runs happen on trails to spare the joints.
- Target race pace (6:13/mile) flexes with terrain. Hills slow your splits, descents speed them up.
Workout example
Tuesday, threshold run: two rounds of 2 miles on varied trail terrain. Aim for ~6:13/mile when the ground is even. Expect your pace to tighten on climbs (closer to 6:02/mile) and loosen coming down (around 5:59/mile). Threshold work is the backbone of marathon training because it teaches your body to hold a hard-but-sustainable effort for long periods. The skill transfers across distances, whether you’re training for 26.2 miles or preparing for a 10K with proven pacing and training structures. Stay relaxed. This should feel controlled, not desperate.
Thursday, speed repeats: 6 × 400 m at a brisk pace (aim for 1:30-1:35 per rep) with full recovery between efforts. The video mentions the session without going into mechanics. For why intervals matter, see our guide to building interval workouts with science-backed structure and personalization. These 400m reps aren’t complicated, but they’re the same tool used to develop 5K speed through interval work.
Closing note
Run the 2 × 2-mile threshold session on trails today and dial in your paces in the Pacing app to match your fitness.
Watch the full video for additional context and coaching cues.
References
- Sub 3 Hour Marathon Training Week 1 | FOD Runner - YouTube (YouTube Video)