Rich's Marathon Threshold Builder
Workout - Rich's Marathon Threshold Builder
- 15min @ 6'30''/km
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 10min @ 7'00''/km
- 5min @ 6'00''/km
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Intro: Rich Keeble’s vlog on Weeks 3-7: Acting, Intervals & Edinburgh has a lot of practical training wisdom. Here’s what stood out, with workouts you can use this week. Watch the full video for the nuance.
Key points:
- Threshold intervals: 5 min repeats at threshold pace, 5 times.
- Recovery runs in zone 2 (easy pace), e.g., 10 km easy with HR in zone 2.
- Long runs: 18 km (Edinburgh loop) and a 26 km run (week 7) to build endurance.
- Cadence work: shorter steps to keep cadence high, especially on tired legs.
- Tech tip: set your watch to beep for each interval so you don’t have to look at the screen.
Workout example:
- Week 3 interval day: 5 x 5 min at threshold pace (about 10-12 km/h depending on fitness) with 2-3 min easy jog recovery.
- Recovery run: 10 km at easy zone 2 pace (conversational, HR low).
- Week 7 long run: 26 km at comfortable aerobic pace, steady effort. Walk a bit if needed, stay hydrated, use gels as needed.
- Cadence drill (post-run): 5-10 min easy running with smaller steps.
Closing note: Try these interval sessions and longer runs with your own training zones. The Pacing app helps fine-tune the numbers. Edinburgh routes add variety.