Ben's Big Day Threshold Miles

Workout - Ben's Big Day Threshold Miles

• 15min @ 6'00''/km
• 5 lots of:
  • 100m @ 5'30''/km
• 5 lots of:
  • 1.6km @ 5'30''/km
  • 1min 30s rest
• 15min @ 6'15''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/bens-big-day-threshold-miles-8f6c5dd2

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Ben Is Running shares the details in The REALITY of training for a 2:20 MARATHON EXHAUSTED (Road to Valencia Ep.5). The full video is worth watching. The workout is below so you can run it today.

Key points:

• Ben’s Valencia plan leans heavily on back-to-back threshold blocks (morning plus evening). That’s how he builds sub-10K speed for marathon pace.
• Threshold pace isn’t fixed. Ben stays between 3:08-3:25 per km (5:00-5:30 per mile), adjusting based on how his body feels.
• The Coros watch “track mode” gives accurate lap splits, which makes holding pace across 25 laps (10 km) straightforward.
• Sessions don’t have to be perfect. What matters is showing up and running consistent workouts.

Workout example:

1. Warm-up: 3 km of easy running (6:00 per mile pace) on the track.
2. Morning threshold: 10 km on the track as 25 x 400 m laps at threshold pace (3:08-3:25 per km).
3. Cool-down: 2-3 km easy.
4. Evening session: 10 x 800 m repeats at threshold (3:08 per km), with 1 minute easy jogging between repeats.

Tip: put your Coros in Lane 1 track mode and let it manage the lap splits.

Closing note: run a double-threshold session and match the paces to your fitness in the Pacing app. Your legs might feel flat, but you’re still getting the stimulus. Show up consistently.

References

• The REALITY of training for a 2:20 MARATHON EXHAUSTED (ROAD TO VALENCIA EP.5) - YouTube (YouTube Video)