Boston Prep Threshold Repeats

Workout - Boston Prep Threshold Repeats

• 20min @ 6'00''/km
• 6 lots of:
  • 1.0km @ 4'40''/km
  • 1min 30s rest
• 12min @ 6'00''/km

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Below is an overview of The Build To Boston – Can We Run PB’s Again?! from This Messy Happy. The full video is well worth watching, and here we’ll outline the key workout you can use today. For the complete discussion, check out the full video.

Key Points:

• Each week centers on one speed session on Tuesday—a bit faster than marathon pace—designed to target lactate threshold (around 3:35–3:40 min/km when your marathon pace sits at 4:00 min/km).
• Mobility drills (joint suppleness) are now part of the weekly schedule, taking the place of conventional stretching.
• Current weekly volume sits around 70 km, with plans to push toward 100 km in the three weeks leading up to taper.
• Long runs span 30 km and include marathon-pace sections, with a built-in 2 km test at goal marathon pace.

Workout Example (Typical Week):

• Monday: Strength work and conditioning plus an easy run (active recovery after the previous day’s long run).
• Tuesday: 12 km easy run (on a small island)—plan for at least 12 km regardless of navigational detours or fading daylight.
• Wednesday (Speed Day): 6 × 1 km repeats at roughly 3:35–3:40 min/km (quicker than marathon pace) with 90 seconds of recovery between reps. Add some elevation; approach each repeat as “faster than marathon pace”.
• Thursday: 13 km base run at an easy-to-moderate pace.
• Friday: Travel or rest day—skip running unless essential.
• Saturday: An early 12 km easy run before physio, followed by a 30 km long run. Slot in a 2 km segment at goal marathon pace (to dial in your race rhythm); keep the remainder at an easy-to-moderate pace.
• Weekend: Skip any extra hard efforts; prioritize recovery, mobility work, and consistency.

Practical Tips:

• Stick to just one speed session per week to permit full recovery; while elite runners sometimes log two, these athletes found a single session sufficient.
• Weave mobility drills (joint suppleness) into your weekly schedule, swapping out pure static stretching.
• Aim for 90 seconds of rest between repeats; fine-tune based on your actual effort.
• If the long run turns brutal, think of it as preparation for race-day exertion—trust that you’ll sustain your pace when it matters.

Closing Note: Take this framework and adapt the paces to match your own training schedule in the Pacing app. Here’s to reaching your Boston goal—get out there and make it real! 🚀

References

• The Build To Boston - Can We Run PB’s Again?! - YouTube (YouTube Video)