Boston Prep Threshold Repeats

Workout - Boston Prep Threshold Repeats

• 20min @ 6'00''/km
• 6 lots of:
  • 1.0km @ 4'40''/km
  • 1min 30s rest
• 12min @ 6'00''/km

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Below is an overview of The Build To Boston – Can We Run PB’s Again?! from This Messy Happy. The full video is worth watching. Here’s the key workout you can use today.

Key points:

• Each week centers on one speed session on Tuesday, slightly faster than marathon pace, targeting lactate threshold (around 3:35-3:40 min/km when marathon pace is 4:00 min/km).
• Mobility drills (joint suppleness) are now part of the weekly schedule, replacing conventional stretching.
• Current weekly volume is around 70 km, building toward 100 km in the three weeks before taper.
• Long runs are 30 km and include marathon-pace sections, with a 2 km test at goal marathon pace.

Workout example (typical week):

• Monday: strength and conditioning plus an easy run (active recovery after the previous day’s long run).
• Tuesday: 12 km easy run (on a small island). Plan for at least 12 km regardless of navigational detours or fading daylight.
• Wednesday (speed day): 6 x 1 km repeats at roughly 3:35-3:40 min/km (faster than marathon pace) with 90 seconds of recovery between reps. Add some elevation. Treat each repeat as “faster than marathon pace.”
• Thursday: 13 km base run at easy-to-moderate pace.
• Friday: travel or rest day. Skip running unless essential.
• Saturday: an early 12 km easy run before physio, followed by a 30 km long run. Slot in a 2 km segment at goal marathon pace to dial in race rhythm. Keep the rest at an easy-to-moderate pace.
• Weekend: no extra hard efforts. Prioritize recovery, mobility work, and consistency.

Practical tips:

• Stick to one speed session per week for full recovery. Elite runners sometimes do two, but one was enough here.
• Add mobility drills (joint suppleness) to your week, replacing pure static stretching.
• Take 90 seconds of rest between repeats. Fine-tune based on actual effort.
• If the long run turns brutal, treat it as preparation for race-day exertion. Trust that you’ll sustain your pace when it counts.

Closing note: Adapt the paces to your training schedule in the Pacing app.

References

• The Build To Boston - Can We Run PB’s Again?! - YouTube (YouTube Video)