Advanced Marathon Simulation

Workout - Advanced Marathon Simulation

• 10min @ 7'00''/km
• 20 lots of:
  • 30s @ 4'30''/km
  • 1min rest
• 13.0km @ 6'00''/km
• 5.0km @ 5'30''/km
• 10min @ 7'00''/km

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Here’s a breakdown of Sub 2:20 Marathon: Double Threshold, Zone 2 and Marathon Training Picks Up! from The Welsh Runner, condensed for you to apply today. The full video contains deeper detail—watch it for the creator’s race-day reflections.

Key Points:

• “Double‑threshold” training stacks short, high‑intensity efforts with lactate‑threshold stimulus while keeping overall volume manageable—your fast‑twitch fibers don’t fatigue as heavily as with longer threshold blocks.
• Zone 2 runs develop aerobic capacity and create recovery space between hard sessions.
• Marathon‑pace segments teach you to hold race effort and maintain heart‑rate control at target intensity.
• Measure lactate levels (or perceived effort) after each interval to dial in your training. Around 3.5 mmol/L is the sweet spot for threshold work without overextending your system.

Workout Example:

1. Warm‑up – 1 mile easy jog plus light strides.
2. Double‑Threshold Session – Run 20 × 30‑second intervals at threshold pace/power (~95% of your 20‑minute FTP). Aim for ~3.5 mmol/L lactate; jog 60 seconds easy between repeats.
3. Zone 2 Run – 8 miles at conversational aerobic pace (roughly 1 min 45 s per mile, HR in the low 150s).
4. Marathon‑Pace Segment – 3 miles at target marathon effort (around 5 min 20 s per mile, HR 160‑170).
5. Cool‑down – 1 mile easy, then stretch. Use the Pacing app to set exact paces based on your current fitness level—dial in your minutes per mile or kilometers.

Closing Note: This combination of short lactate‑generating bursts, steady Zone 2 running, and race‑pace work strengthens your threshold and builds endurance. Set the Pacing app to match your fitness. Draw on heart‑rate and lactate feedback to sharpen your pacing in each session as you work toward a sub‑2:20 marathon.

This summary draws from The Welsh Runner video—watch the full episode for additional context and the host’s personal race insights.

References

• Sub 2:20 Marathon: Double Threshold, Zone 2 and Marathon Training Picks Up! - YouTube (YouTube Video)