Ben's Sub-70 Threshold Session
Workout - Ben's Sub-70 Threshold Session
- 15min @ 5'30''/km
- 3 lots of:
- 8min @ 3'17''/km
- 4min @ 5'45''/km
- 15min @ 5'45''/km
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Intro
Ben Is Running’s video “HOW I GOT INTO RUNNING | 2021 GOALS- SUB 70 HALF MARATHON?!” is worth your attention. Below, we’ve pulled out the key takeaways so you can implement the training strategies right away. Watch the full video if you want additional context and examples.
Key Points
- Ben trains at 100‑140 km (≈62‑87 mi) per week, structured around three key workouts: a tempo session, a threshold/interval block, and a long run, with Sunday entirely off.
- 2020 achievements: 5 km PB of 16:06, 10 km time of 32:48, and third place in his debut ultra.
- 2021 targets: sub‑70 min half‑marathon (≈3:19 min/km or 5:13 min/mi), sub‑16 min 5 km, and consistency in weekly volume.
- Pro move: dedicate your rest day to active recovery (walking, cycling, mobility work) rather than running, and dial in your paces in the Pacing app to match your current fitness level.
Workout Example (Weekly Schedule)
| Day | Workout | Approx. Pace / Effort |
|---|---|---|
| Mon/Tue | Tempo run | 20‑30 min at comfortably hard (≈10‑15 % faster than easy pace) |
| Thu/Fri | Threshold/intervals | 2‑3× (5‑8 min) at threshold pace (roughly 10‑15 s per km faster than tempo) with equal recovery |
| Sat | Long run | 20‑30 km at easy conversational pace (around 16 km / 10 mi mark) |
| Sun | Rest / active recovery | No running – walk, cycle, stretch |
Goal‑specific pacing: To hit a sub‑70 half marathon, aim for 3:19 min/km (≈5:13 min/mi) on long runs and keep tempo/threshold work around 3:00‑3:05 min/km.
Closing Note
Test Ben’s approach in your own training—use the Pacing app to calibrate distances and paces to your ability, and you’ll have a solid foundation for tackling those 2021 goals. Enjoy the process!