LT1 Threshold Session

Workout - LT1 Threshold Session

• 12min @ 6'30''/km
• 6 lots of:
  • 5min @ 5'30''/km
  • 1min rest
• 10min @ 7'00''/km

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Here’s a summary of Trying To KEEP UP With A 2:29 Marathon Runner from The FOD Runner. We’ve broken down the workout so you can give it a shot today. Watch the full video for more depth.

Key points

• The session is 6 x 5-minute LT1 intervals (easy-to-moderate pace) with 1-minute jog breaks. A classic threshold session. For the principles, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Dave, the 2:29 marathoner, targets 525-530 sec per mile for LT1. Andy at 535-540 sec per mile uses the session to push harder into LT2 effort.
• HR data is clear: early reps sit around 154-164 bpm, then climb above 170 bpm by the end. Intensity drifts up.
• You’ll build threshold strength, plus pacing awareness and the ability to hold effort next to faster runners. Useful whether you’re building base or training for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Workout example

1. Warm-up: 10-15 minutes of easy running.
2. 6 x 5 min intervals at around 530 sec per mile (roughly 8:50 min/mile). Target a steady LT1 feel if it matches your fitness. If you’re quicker, push toward LT2 (around 515 sec per mile).
3. 1 min easy jog between intervals.
4. Cool-down: 5-10 minutes of easy running.

Tip: a running watch or app makes it simple to lock the pace and auto-lap each rep. If the per-mile splits don’t fit, aim for the same per-kilometer effort (around 8:00 min/km for 530 sec/mile). The same principles apply to shorter, harder reps, covered in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Closing note

Try the workout, dial in the paces for your own LT1 and LT2 zones, and track it in the Pacing app. Watch the full video for Andy’s race-planning insights and the rest.

References

• Trying To KEEP UP With A 2:29 Marathon Runner - YouTube (YouTube Video)