Ibrahim's Threshold Builder
Workout - Ibrahim's Threshold Builder
- 10min @ 6'30''/km
- 5 lots of:
- 800m @ 4'00''/km
- 400m @ 7'15''/km
- 10min @ 7'15''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Here’s a breakdown of 30 PREGUNTAS CON IBRAHIM CHAKIR from the Ismanon channel—a video worth watching if you’re serious about marathon training. We’ll walk through the main points so you can implement these workouts right away. The full video contains much more nuance, so check it out for extra detail.
Key Points:
- Ibrahim designs a high-volume, high-intensity marathon program organized across seven days each week.
- Peak weekly volume hits ~250 km (≈155 mi) in the most demanding weeks, combining easy runs, tempo work, and interval training.
- Nutrition centers on straightforward fueling—simple carbohydrates (pasta and rice) paired with protein—supplemented by selective recovery aids (2:6 blends) and systematic recovery methods including compression gear, massage, ice baths, and 8 hours of sleep.
- He prioritizes mental health alongside physical training, working regularly with a sports psychologist to build psychological resilience.
Workout Example (Marathon Prep Week):
- Monday: 400 m repeats (double‑up) – brief, intense efforts with complete recovery between reps.
- Tuesday: Tempo run – sustained effort at marathon race pace.
- Wednesday: Strength session – focus on core and lower-body conditioning.
- Thursday: Structured intervals—for example, 5 × 800 m or 3 × 1 km with easy recovery runs between.
- Friday: Second tempo session – either faster or longer than the Tuesday run.
- Saturday: Extended interval work – say, 3 × 2 km at threshold intensity.
- Sunday: Long run – 20 km or more, scaling to 30 km during the highest-volume weeks. *All paces are in kilometers (typical for Spanish training). Adjust the distances and paces to match your current fitness level using the Pacing app.
Closing Note: Take Ibrahim’s weekly structure and adapt it to fit your schedule. Experiment with the volumes, monitor how your endurance responds, and log your progress. The Pacing app lets you customize every interval and pace to your needs—so get out there and start training!