Marathon Threshold Builder
Workout - Marathon Threshold Builder
- 15min @ 5'30''/km
- 3 lots of:
- 10min @ 4'30''/km
- 2min @ 5'30''/km
- 12min @ 6'00''/km
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Extracted from The FOD Runner’s latest episode, All Roads Lead To LONDON MARATHON – Week 7, this breakdown captures the key workouts worth trying this week. Watch the full video for deeper insights, or read on to get started immediately.
Key Points:
- Following some downtime, this week balances lighter mileage with steady runs before building back to harder efforts.
- Tuesday: A 90‑minute easy run on the cycle track, focused on gradually restoring weekly distance.
- Wednesday: A moderate-pace 18‑minute run while evaluating new footwear.
- Thursday AM: double‑threshold – The opening key session uses 3 × 10‑minute repeats at comfortably hard intensity, separated by 2‑minute recovery jogs. It’s a time-tested method for building aerobic endurance. New to this format? Our piece on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them breaks down the mechanics.
- Thursday PM: speed work – Later the same day, move to 8 × 3‑minute reps at roughly 5:40 / km pace with 45‑second jogging breaks between efforts. The goal here is developing leg turnover and leg speed—concepts covered in depth in our article on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Friday: Easy miles on the trail (~8:30 / mile, or about 5:15 / km) for active recovery.
- Saturday: The long run should clock 2.5 to 3 hours covering roughly 22 miles at 6:45 / mile (about 4:12 / km), keeping the effort relaxed.
- Practical tip: On easy days, maintain a heart rate under 150 bpm. After demanding volume weeks, pull back on intensity. Use effort and feel to guide pace rather than chasing exact numbers.
Workout Example:
- Thursday AM (Threshold): Run 3 sets of 10 minutes at threshold pace—the point where you’re working hard but still holding conversation. Wondering where that line sits? Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance walks you through finding your target effort. Between repeats, take 2 minutes to jog easy.
- Thursday PM (Speed): 8 sets of 3 minutes at a tempo faster than threshold pace (target 5:40 / km), with 45 sec jog recovery.
- Saturday Long Run: Plan for 2.5 to 3 hours of running, aiming to cover around 22 miles at 6:45 per mile. Keep the effort steady and unhurried, prioritizing consistency over speed.
Closing Note:
Put these workouts into action this week, scaling paces to fit where you are right now fitness-wise. Log your efforts in the Pacing app to fine-tune the plan for what works best for you. Enjoy the miles.