London Marathon Threshold Builder
Workout - London Marathon Threshold Builder
- 5min @ 10'00''/mi
- 3 lots of:
- 10min @ 5'45''/mi
- 2min rest
- 5min @ 9'40''/mi
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Intro: Here’s what you need to know from All Roads Lead To LONDON MARATHON - Week 10 by The FOD Runner. The full video goes into greater depth, but this summary gives you what’s necessary to tackle the workouts right away. Watch the original for complete context.
Key Points:
- Monday: A 16-mile marathon-pace effort at approximately 5:56/mi—the week’s most demanding session at goal pace.
- Tuesday: Recovery run with low-intensity effort, targeting a heart rate around the 120s.
- Wednesday (double day): Three consecutive threshold blocks—10 minutes at roughly 5:45–5:44/mi with 2-minute jog recoveries between each.
- Friday: Easy run emphasizing relaxed, sustainable effort throughout.
- Saturday: A 2 hour 30 minute long run of about 18.6 miles, beginning easy before settling into 6:30–6:45/mi pace.
- Nutrition insight: Don’t shortchange yourself on post-run fueling, especially after long runs. Prioritize carbs and whole foods to prepare your body for the week’s harder sessions ahead.
Workout Example (you can copy and adjust):
Monday – Marathon‑pace run
- Warm‑up 1 mi easy
- 16 mi at goal marathon pace (≈5:56 /mi)
- Cool‑down 1 mi easy
Wednesday – Double threshold (repeat 3×)
- Warm‑up 1 mi
- 10 min at threshold (≈5:45 /mi)
- 2 min jog recovery
- 10 min at threshold (≈5:44 /mi)
- 2 min jog recovery
- 10 min at threshold (≈5:44 /mi)
- Cool‑down 1 mi
Saturday – Long run
- 18.6 mi total, start easy, settle into a comfortable 6:30–6:45 /mi effort, finish with a relaxed finish.Closing Note: Use the Pacing app to dial in your marathon pace, then adjust the workouts to match your own goal. Stay attuned to what your body tells you from day to day. Execute these sessions well, fuel properly, and trust the work ahead.