Feel & Fuel Threshold

Workout - Feel & Fuel Threshold

• 12min @ 6'15''/km
• 4.8km @ 5'00''/km
• 12min @ 6'15''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/feel--fuel-threshold-aaf4cde4

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: Here’s a breakdown of Seth James DeMoor’s Marathon training: 6 Mile Threshold (5:20, 5:22, 5:15…) + Cup Practice video. It’s a solid tutorial on executing this session, and we’ve stripped out the key takeaways so you can put it into practice immediately. Watch the full video for additional context and form cues.

Key Points:

• Threshold runs twice monthly with increasing distance (3 → 6 → 9 → 12 → 15 miles) to strengthen your aerobic engine and lock in marathon-pace rhythm.
• The Cleveland marathon target is 5:18–5:20 per mile; this workout builds strength at exactly that intensity.
• Work on pacing by sensation: spend one segment running without checking your watch to train your body’s internal clock.
• Hydration drill: hold the bottle with a pinched grip while running at threshold effort—this prevents splashing and gets you ready for race-day water stops.

Workout Example:

1. Warm-up: 3 miles at easy effort (roughly 7:45 / mi) – allow your body to settle in.
2. Threshold block (6 mi): Target 5:20 / mi. The video shows paces of 5:21, 5:21, 5:15, 5:21, 5:16, 5:22. Make small adjustments on inclines; staying near 5:20 is what matters.
3. Sustained segment: 14 miles between 6:55–7:00 / mi, running mostly by feel, eyes off the watch.
4. Bottle work: Practice your grip while maintaining pace; aim to stay comfortable and dry.
5. Sensation test (optional): Pick a mile pace—say, 8 min/mi—and run 2 miles without looking at your watch, trusting your legs to find the target split.

Closing Note: Take this threshold session out for a spin, dial the paces to your own goal using the Pacing app, and keep training your feel-based pace sense. You’ll be race-ready before you know it—go crush those miles! 🚀

References

• Marathon training: 6 Mile Threshold (5:20, 5:22, 5:15…) + Cup Practice - YouTube (YouTube Video)