5-Mile Threshold Tempo
Workout - 5-Mile Threshold Tempo
- 12min @ 8'00''/mi
- 0.0mi @ 6'57''/mi
- 12min @ 8'10''/mi
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Intro
A quick breakdown of Weekly Running Training Schedule (50 Mile Week) from That Running Guy. We’ve summarized it so you can drop this workout into your routine. Watch the full video for complete details.
Key points
- Goal: return to a 50-mile week with mostly easy running, following the 80/20 model (80% easy, 20% quality), and keep injury risk low.
- Interval caution: masters runners should avoid intervals shorter than 400 m (or very fast, short repeats) because of injury potential. Lean on threshold and tempo runs for quality sessions.
- Recovery runs (2-5 mi at easy pace) help clear metabolic waste and support consistent weekly volume.
- Listen to your body. Modify mileage or effort if discomfort arises.
Workout example (all distances in miles)
| Day | Run | Pace (min/mile) | Distance | Notes |
|---|---|---|---|---|
| Monday | Easy run | 7:52 | 10 mi (undulating) | Relaxed opener to the week, aerobic foundation. |
| Tuesday | Recovery run | 8:06 | 2.5 mi | Gentle session to help legs recover from the day before. |
| Wednesday | ”Relax” run | 7:23 | 11.75 mi | Moderate pace, low stress. |
| Thursday | Short easy | 7:30-7:40 | 4-5 mi | Lighter day before the next longer effort. |
| Friday | Half-marathon effort | 6:57 | 5 mi (part of a half-marathon attempt) | Goal pace, ended early. |
| Saturday | 10K time trial | 6:45 | 6.2 mi (10K) | About 43 min, then 5.25 mi easy added to hit 50 mi. |
Tip: the Pacing app lets you align these paces with your personal training zones and adjust distances to your target weekly mileage.
Closing note
Try this 50-mile week, tailor distances and paces to your fitness, and stay responsive to your body.