Ben's Double-Threshold Day

Workout - Ben's Double-Threshold Day

• 10min @ 9'00''/km
• 4 lots of:
  • 6min @ 7'00''/mi
  • 1min rest
• 5min @ 9'00''/km
• 10min @ 9'00''/km
• 20 lots of:
  • 400m @ 5'00''/km
  • 30s rest
• 5min @ 9'00''/km

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Intro: The London Marathon Humbled Me…Time to Refocus! from Ben Is Running is worth watching. We’ve distilled the key takeaways and structured the workout so you can run it yourself. For the complete context, check the original video.

Key Points

• Double‑threshold day: Ben structures his session in two distinct phases: a longer “LT1” (first lactate threshold) run followed by a faster “LT2” (second lactate threshold) run.
• Pace focus: His targets are ~3:30‑3:35 min/km for LT1 and ~3:05 min/km for LT2—about his 10K race pace. For guidance on finding and training at this intensity, our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance article digs deeper. He prioritizes effort quality over precise pacing, particularly on windy days.
• Workout structure: The session consists of four 6‑minute runs at LT1 effort (≈3:30 min/km) with 1‑minute standing recovery between each, followed by 20 × 400 m repeats at LT2 effort (≈3:05 min/km) with ~30‑second jog breaks. This workout type sits at the advanced end of interval training; to learn the fundamentals, our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them resource covers the key concepts.
• Practical tips: Begin with dynamic drills and strides to warm up, maintain body mobility post‑marathon, track lactate levels (targeting ~2 mmol/L for LT1), and avoid pushing too hard in the morning portion.

Workout Example (copyable for your own training):

Warm‑up: 10‑15 min easy + 4‑6 × 100 m strides

Morning – LT1 (First Threshold)
4 × 6 min @ ~3:30 min/km
   • Maintain steady effort; disregard pace fluctuations from wind
   • 1 min standing recovery between reps

Cool‑down: 3 km easy jog

Evening – LT2 (Second Threshold) – 400 m repeats
20 × 400 m @ ~3:05 min/km
   • 30 s jog recovery (or walk) between repeats
   • Wear a lightweight shoe (e.g., Vaporfly 4 or Cloud Boom Strike) to enhance speed sensation

Finish with 5‑10 min easy cool‑down.

Adjust the paces to fit your current fitness level using the Pacing app.

Closing Note: Plan your intervals, head to the track or pavement—you’ll rebuild speed steadily. The Pacing app lets you adjust paces to your personal thresholds. Run this double‑threshold workout today to shift your post‑marathon momentum into speed gains. If you’re targeting a new personal best, these principles are core to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

References

• The London Marathon Humbled Me…Time to Refocus! - YouTube (YouTube Video)