Ben's Classic Threshold
Workout - Ben's Classic Threshold
- 15min @ 6'30''/km
- 3 lots of:
- 10min @ 4'30''/km
- 1min 30s rest
- 10min @ 6'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: Ben Is Running offers an excellent video breakdown on HOW TO RUN FASTER 5K, 10K AND HALF MARATHONS (THRESHOLD TRAINING). We’ve distilled the key takeaways here so you can put this workout into action straight away. For comprehensive details and additional sessions, the full video is worth watching.
Key Points:
- Threshold (or tempo) runs form the backbone of distance-running training, sharpening your aerobic capacity and enabling you to sustain quicker paces over longer periods.
- A true threshold effort registers as “hard” yet maintainable for roughly an hour – typically falling between your 10K and half‑marathon race speeds.
- You can structure threshold work as a single extended block (20–45 minutes) or break it into repeats: 3 × 10 minutes, 5 × 8 minutes, or 2 × 20 minutes, with brief 60–90 second recovery jogs.
- Threshold sessions place less stress on your system compared to VO2 max intervals, making it feasible to string multiple sessions throughout the week without accumulating excessive tiredness.
Workout Example:
- Warm‑up: 3 km easy jog.
- Continuous Threshold: 45 minutes at ~5:18 min/mi (slightly quicker than half‑marathon pace, but slower than 10K pace). Aim for heart rates between 170–174 bpm.
- Interval Option: Select from these alternatives:
- 3 × 10 min at threshold pace, 60 sec jog recovery.
- 5 × 8 min at threshold pace, 90 sec recovery.
- 2 × 20 min at threshold pace, 60 sec recovery.
- Cool‑down: 5–10 min easy jog.
Practical Tips:
- A heart‑rate monitor keeps you dialed into the threshold band (roughly 170 bpm for most people).
- Running on a treadmill? Lock in your threshold speed and let the machine guide you; your watch is there if you need a reference point.
- New to this type of work? Begin with 20 minutes continuous, then gradually extend toward 45 minutes as your fitness climbs.
- Keep recovery intervals tight so you’re not fully recuperating between reps – this sustains the aerobic challenge.
Closing Note: Test this threshold session this week and notice your pace improve across 5K, 10K, and half‑marathon running. You can tailor the speeds to match your own race results using the Pacing app. The original video contains more workout variations and thorough explanation, so watch it for the full picture. Enjoy your training!