Ben's Big Day Threshold Miles

Workout - Ben's Big Day Threshold Miles

• 15min @ 6'00''/km
• 5 lots of:
  • 100m @ 5'30''/km
• 5 lots of:
  • 1.6km @ 5'30''/km
  • 1min 30s rest
• 15min @ 6'15''/km

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Ben Is Running shares the details in *The REALITY of training for a 2:20 MARATHON EXHAUSTED (Road to Valencia Ep.5). The full video is worth watching, but we’ve isolated the workout below so you can run it today.

Key Points:

• Ben’s Valencia plan leans heavily on back-to-back threshold blocks (morning + evening), which is how he builds sub-10K speed for marathon pace.
• Threshold pace isn’t fixed—Ben stays between 3:08–3:25 per km (5:00–5:30 per mile), adjusting based on how his body feels that day.
• The Coros watch “track mode” delivers accurate lap splits, which makes holding pace across 25 laps (10 km) straightforward.
• Sessions don’t have to be perfect to work; what matters is showing up and running consistent workouts.

Workout Example:

1. Warm-up – Start with 3 km of easy running (6:00 per mile pace) on the track to prepare for the session.
2. Morning Threshold – 10 km on the track as 25 × 400 m laps, held at your threshold pace (3:08–3:25 per km).
3. Cool-down – 2–3 km at an easy pace to wrap up the morning work.
4. Evening Session – 10 × 800 m repeats at threshold intensity (3:08 per km), with 1 minute of easy jogging between repeats.

Tip: Put your Coros in “Lane 1” track mode and let it manage the lap splits—frees you up to just run at the right effort.

Closing Note: Run a double-threshold session and match the paces to your fitness using the Pacing app. Your legs might feel flat on some days, but you’re still getting the training stimulus—that’s the real side of marathon training. Show up consistently and progress will come. 🚀

References

• The REALITY of training for a 2:20 MARATHON EXHAUSTED (ROAD TO VALENCIA EP.5) - YouTube (YouTube Video)