Marathon Strength Double Threshold
Workout - Marathon Strength Double Threshold
- 5min @ 7'00''/km
- 5 lots of:
- 2.0km @ 5'00''/km
- 1min 30s rest
- 5min rest
- 12 lots of:
- 600m @ 4'03''/km
- 1min rest
- 5min @ 7'00''/km
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Intro: This is a rundown of Marathon Training While Traveling | Austin Marathon Prep EP04 from Matthew Choi. It’s worth your time—we’ve broken out the main takeaways so you can jump into the workout right away. The full video contains Matthew’s complete coaching notes and extra detail.
Key Points:
- While traveling, whatever gym or treadmill you access becomes your training space; your job is simply to show up and complete the session.
- “Double threshold” pairs two back-to-back interval blocks, both at lactate-threshold intensity.
- On a treadmill, pacing matters: aim for around 8:00 min/mile (≈5 min/km) on the longer repeats, and move closer to 6:20 min/mile for the 600 m shorter efforts.
- Frame the session with a dynamic warm-up, some mobility prep, and a solid cool-down (a sauna plunge afterward is optional but nice).
Workout Example:
- Dynamic warm-up – 1 mile easy jog plus mobility drills.
- Round 1 – Threshold 2 km repeats
- 5 × 2 km @ ~8 min/mile (≈5 min/km). Maintain threshold effort; aim to stay under 8:05 per mile.
- Round 2 – 600 m repeats
- 12 × 600 m @ ~6:30 min/mile (≈4 min/km). Hold the treadmill resistance steady; sustain consistent effort throughout.
- Cool-down – 1 mile easy plus 2 min sauna (optional).
Closing Note: Load this session into your Pacing app—swap the distances to miles or kilometers depending on what suits you—and get after it on the treadmill. Enjoy yourself, stay flexible, and keep adding marathon-focused workouts to your plan. 🚀