Marathon Block Threshold: 16x1k
Workout - Marathon Block Threshold: 16x1k
- 2.5km @ 4'45''/km
- 4 lots of:
- 100m @ 3'00''/km
- 16 lots of:
- 1.0km @ 3'12''/km
- 1min rest
- 2.5km @ 5'15''/km
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Intro
Here’s a breakdown of The Welsh Runner’s WREXHAM ELITE MARATHON: TRAINING FOR A SUB 2:25 MARATHON – WEEK 1/8 video—worth a watch if you want to see the full details. We’ll pull out the key takeaways and show you a session you can run today.
Key Points
- Training philosophy: Emphasize steady “B‑plus” weeks with quality mileage instead of sporadic high‑intensity “A‑star” blocks.
- Threshold interval session: 16 × 1 km (≈ 0.62 mi) slightly above threshold pace, 1 min jog between repeats. Target ~5:10 / mi (≈ 3:12 / km).
- Long‑run Saturday: 13 mi at ~5:40 / mi, then two 2‑mi blocks at marathon pace (~5:30 / mi) with a 1‑mi easy jog connecting them.
- Recovery & easy days: 8 mi easy, 12 mi steady at 6:00 / mi, 8 mi trail run, all at conversational effort.
- Practical tips: Train fasted in the early morning, eat carbs beforehand (bagel with honey works), use non‑caffeinated gels early, switch to caffeinated gels 15‑20 min before the finish, run some strides before race day, and prioritize sleep and food for bounce‑back.
Workout Example (you can copy today)
Threshold Intervals
- 1 mi easy warm‑up
- 16 × 1 km @ ~5:10 / mi (a shade above threshold) with 1 min easy jog rest
- 1 mi easy cool‑down
Saturday Long Run
- 13 mi @ ~5:40 / mi
- Run 2 mi @ 5:30 / mi (your goal marathon pace)
- 1 mi easy between reps
- Repeat the 2 mi + 1 mi float once more (about 19 mi total)
- Finish with 1 mi easy
Closing Note
Try these workouts, adjust the paces based on your recent race data in the Pacing app, and keep building those consistent B‑plus weeks. A sub‑2:25 marathon is within reach—enjoy the training! 🚀