Marathon Block Threshold: 16x1k

Workout - Marathon Block Threshold: 16x1k

• 2.5km @ 4'45''/km
• 4 lots of:
  • 100m @ 3'00''/km
• 16 lots of:
  • 1.0km @ 3'12''/km
  • 1min rest
• 2.5km @ 5'15''/km

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Intro

Here’s a breakdown of The Welsh Runner’s WREXHAM ELITE MARATHON: TRAINING FOR A SUB 2:25 MARATHON – WEEK 1/8. Below are the key takeaways and a session you can run today.

Key points

• Training philosophy: build consistent “B-plus” weeks with quality mileage, not sporadic “A-star” blocks.
• Threshold interval session: 16 × 1 km (about 0.62 mi) slightly above threshold pace, 1 min jog between reps. Target around 5:10/mi (about 3:12/km).
• Long-run Saturday: 13 mi at around 5:40/mi, then 2 × 2 mi at marathon pace (around 5:30/mi) with a 1 mi easy jog between.
• Recovery and easy days: 8 mi easy, 12 mi steady at 6:00/mi, 8 mi trail run, all conversational.
• Practical tips: train fasted in the early morning, eat carbs beforehand (bagel with honey works), use non-caffeinated gels early, switch to caffeinated gels 15-20 min before the finish, run strides before race day, and prioritize sleep and food for recovery.

Workout example (copy today)

Threshold intervals:

• 1 mi easy warm-up.
• 16 × 1 km at around 5:10/mi (a shade above threshold) with 1 min easy jog rest.
• 1 mi easy cool-down.

Saturday long run:

• 13 mi at around 5:40/mi.
• 2 mi at 5:30/mi (goal marathon pace).
• 1 mi easy between reps.
• Repeat the 2 mi + 1 mi float once more (about 19 mi total).
• Finish with 1 mi easy.

Closing note

Try these workouts, adjust paces based on your recent race data in the Pacing app, and keep building consistent B-plus weeks.

References

• WREXHAM ELITE MARATHON: TRAINING FOR A SUB 2:25 MARATHON - WEEK 1/8 - YouTube (YouTube Video)