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
Here’s a quick breakdown of Weekly Running Training Schedule (50 Mile Week) from That Running Guy. The video offers practical guidance, and we’ve summarized it here so you can incorporate this workout into your routine. For complete details, watch the full video.
Key Points
- Goal: Return to a 50‑mile week with predominantly easy running, following the 80/20 model (80% easy, 20% quality work) while minimizing injury risk.
- Interval caution: Masters runners should avoid intervals shorter than 400 m (or very fast, short repeats) due to increased injury potential; instead prioritize threshold and tempo runs for quality sessions.
- Recovery runs (2‑5 mi at easy pace) help clear metabolic waste and support consistent weekly volume.
- Pay attention 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, establishing your aerobic foundation. |
| Tuesday | Recovery run | 8:06 | 2.5 mi | Gentle session to help legs recover from the previous day. |
| Wednesday | ”Relax” run | 7:23 | 11.75 mi | Moderate pace, low stress. |
| Thursday | Short easy | 7:30‑7:40 | 4‑5 mi | A lighter day to keep things fresh ahead of the next longer effort. |
| Friday | Half‑marathon effort | 6:57 | 5 mi (part of a half‑marathon attempt) | Effort at goal pace, ended early. |
| Saturday | 10 K time trial | 6:45 | 6.2 mi (10 k) | Ran approximately 43 min, then tacked on 5.25 mi easy to reach the 50 mi weekly target. |
Key tip: The Pacing app lets you align these paces with your personal training zones and adjust distances to match your target weekly mileage.
Closing Note
Test out this mileage-focused 50‑mile week, tailor the distances and paces to your current fitness level, and stay responsive to what your body tells you. The Pacing app lets you modify the workout to suit your needs—enjoy the run!