Ben's Marathon Threshold Builder

Workout - Ben's Marathon Threshold Builder

• 12min @ 4'30''/km
• 30min @ 3'45''/km
• 10min @ 5'00''/km

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Intro: Ben Is Running’s MY FIRST MARATHON (14 WEEK TRAINING BLOCK BEGINS + 2 FREE ENTRY’S TO GIVEAWAY) video outlines a smart training approach — here’s the breakdown so you can test the workout this week. Head over to the full video for more depth and context.

Key Points:

• The 14-week plan centers on aerobic easy miles, making up roughly 70% of weekly running, with harder sessions filling the remaining 30%.
• Weekly structure: Easy Monday, Double Threshold Tuesday (2 × 30 min), Easy Wednesday, Double Threshold Thursday, Easy Friday, Easy Saturday, Long Run Sunday.
• Easy runs target around 135 bpm or 4:30 km pace, while harder work sits near marathon pace or quicker, with threshold reps in the 165–171 seconds per kilometer range.
• Long runs start at 10 miles (16 km) and climb by roughly 2 km each week, reaching 20 miles (32 km) by the end, for a total weekly load of 140–160 km (approximately 100 miles).

Workout Example:

• Monday: 8 km easy at ~4:30 km pace (≈135 bpm).
• Tuesday: Morning 30‑min threshold (≈3:45 km pace) plus an evening 30‑min threshold.
• Wednesday: 10 km easy run.
• Thursday: Same double threshold work as Tuesday.
• Friday: 6 km easy.
• Saturday: 6 km easy.
• Sunday: Long run – begin at 16 km, add 2 km per week, run at a steady marathon pace.

Adjust paces and distances in the Pacing app to match your own heart-rate zones and weekly mileage capacity.

Closing Note: Try this out this week, and feel free to tweak the paces and distances in the Pacing app to suit where you’re at right now. Enjoy the training and all the best with your marathon! 🚀

References

• MY FIRST MARATHON (14 WEEK TRAINING BLOCK BEGINS + 2 FREE ENTRY’S TO GIVEAWAY) - YouTube (YouTube Video)