LT1 Threshold Session

Workout - LT1 Threshold Session

• 12min @ 6'30''/km
• 6 lots of:
  • 5min @ 5'30''/km
  • 1min rest
• 10min @ 7'00''/km

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Here’s a summary of Trying To KEEP UP With A 2:29 Marathon Runner from The FOD Runner. It’s definitely worth watching—and we’ve broken down the workout so you can give it a shot today. Check out the full video for more depth, though here are the essentials.

Key Points

• At its heart, it’s a 6×5‑minute LT1 interval (easy‑to‑moderate pace) with 1‑minute jog breaks between reps. This is a classic threshold session backed by solid science—if you want to understand the principles, our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them guide is a good next step.
• Dave, the 2:29 marathoner, targets 525‑530 sec per mile for LT1, while Andy at 535‑540 sec per mile uses the session to push harder into LT2 effort.
• The HR data paints a clear picture: early reps sit around 154‑164 bpm, then climb above 170 bpm by the end—a sign of rising intensity throughout.
• Beyond just building threshold strength, you’ll develop pacing awareness and learn to hold effort next to speedier runners. This matters whether you’re building your base or training for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Workout Example

1. Warm‑up — Start with 10‑15 minutes of easy running.
2. 6 × 5 min intervals at around 530 sec per mile (roughly 8:50 min/mile). Target a steady LT1 feel if it matches your fitness level; if you’re quicker, push toward LT2 (≈515 sec per mile).
3. 1 min easy jog to recover between intervals.
4. Cool‑down — Finish with 5‑10 minutes of easy running.

Tip: A running watch or app makes it simple to lock in the pace and auto‑lap each rep. If the exact per‑mile splits don’t work for you, aim for the same per‑kilometer effort instead (≈8:00 min/km for 530 sec/mile). While this workout leans on longer, moderate-intensity intervals, the same principles apply to shorter, harder reps—covered in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Closing Note

Give the workout a try, dial in the paces for your own LT1 and LT2 zones, and track it in the Pacing app. Have fun with it, and check the full video for Andy’s race‑planning insights and other details.

References

• Trying To KEEP UP With A 2:29 Marathon Runner - YouTube (YouTube Video)