Ben's Threshold Taster
Workout - Ben's Threshold Taster
- 15min @ 6'30''/km
- 4 lots of:
- 20s @ 4'00''/km
- 2 lots of:
- 10min @ 4'30''/km
- 1min 30s rest
- 12min @ 6'30''/km
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Intro: Here’s what you need to know about Can I Run A Marathon With 8 Weeks Training? from Ben Is Running—a video packed with actionable strategy. We’re distilling the key takeaways so you can implement the plan immediately. Watch the full video for deeper context.
Key Points:
- The foundation rests on double threshold training: two threshold sessions each Tuesday and Thursday (morning and evening), combined with a substantial Sunday long run.
- Threshold pace represents the fastest speed you can sustain for 60 minutes; Ben operates at about 3:25 min/km (roughly 5 min mile).
- Weekly distribution follows a 70/30 easy-hard split (roughly 70% easy runs, 30% hard efforts) aligned with the 80/20 training principle across total mileage.
- Easy-paced runs feel conversational (around 4:45–4:50 min/km), while long runs sit at 3:54 min/km with controlled heart rate (155–160 bpm).
Workout Example – Week 1:
- Monday: 10.8 km easy (roughly 4:45 min/km), then 5 km easy in the evening with a friend (approximately 4:56 min/km).
- Tuesday (double threshold):
- Morning: 2 × 10 min at threshold pace (3.25 min/km) with 90 sec recovery between reps.
- Evening: 8 × 800 m at 3.24 min/km, 60 sec recovery.
- Wednesday: 12 km easy.
- Thursday (double threshold):
- Morning: 6 × 5 min at 3.27 min/km, 60 sec recovery.
- Evening: 20 × 400 m at approximately 3.20 min/km, 45 sec recovery.
- Friday: 18 km easy (about 4:40 min/km).
- Saturday: 12 km easy (approximately 4:42 min/km).
- Sunday Long Run: 28 km at 3.54 min/km, maintaining heart rate between 155 and 160 bpm.
Practical Tips:
- Base your threshold work on your current fitness level rather than past performances—this keeps sessions appropriately challenging.
- Double threshold training lets you accumulate substantial high-intensity work while allowing recovery time between morning and evening sessions.
- Train in the exact shoes and apparel you plan to race in during your long run to verify fit and comfort before race day.
- Keep long runs controlled; prioritize duration and aerobic development over chasing faster splits.
Closing Note: Apply Ben’s double-threshold and long-run structure this week, adjusting the paces to match your own fitness using the Pacing app. In eight weeks, you’ll build the aerobic foundation needed for a marathon—and you’ll be prepared for Osaka. Enjoy the work.