Ben's Threshold Treadmill Workout
Workout - Ben's Threshold Treadmill Workout
- 15min @ 3'45''/km
- 8 lots of:
- 2min @ 3'20''/km
- 1min rest
- 12min @ 4'30''/km
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Intro: This article recaps 110gram SUPERSHOE- is this actually any good? from Ben Is Running. It’s worth watching in full, but here’s what stands out—plus how to test the shoe yourself with a complete workout.
Key Points:
- At just 110 grams, the shoe feels incredibly lightweight and offers surprising softness across both easy (LT1) and harder (LT2) threshold efforts.
- Ben runs his session indoors using heart-rate guidance (155–160 bpm for LT1) and blood lactate measurement (≈1.3 mmol/L for LT1, ≈3.3 mmol/L for LT2) to dial in the right intensity.
- A modest 2% incline helps reduce leg stress while letting the shoe’s bounce come through clearly.
- The session maintains your aerobic base before race day without requiring a long taper.
Workout Example:
- Warm‑up / LT1 – Start with 15 minutes at a marathon-pace effort (around 3:45 km pace, slightly easier than your race goal). Target a heart rate of 155–160 bpm and aim for lactate near 1.3 mmol/L.
- LT2 Intervals – Run 8 reps of 2 minutes each at a quicker threshold intensity (roughly 3:20 km pace) using a 2% incline. Heart rate climbs, and lactate samples post-run should read about 3.3 mmol/L.
- Cool‑down – Finish with an easy jog or walk to reach 15 km for the day.
Closing Note: Try this LT1/LT2 treadmill session to experience how a lightweight, snappy shoe handles speed work. Scale the paces to your own zones using the Pacing app, and see what difference the responsiveness makes. 🚀
References
- 110gram SUPERSHOE- is this actually any good? - YouTube (YouTube Video)