NYC 6x6 Threshold

Workout - NYC 6x6 Threshold

• 12min 30s @ 8'00''/mi
• 6 lots of:
  • 6min @ 6'30''/mi
  • 2min 30s rest
• 10min @ 8'00''/mi

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Intro

Kofuzi covers race-week training and strategy in “Runner’s Weekend - New York Marathon 2023.” Here’s a summary of the key workouts and pacing approach you can use for your own marathon prep. Watch the full video for the complete picture.

Key Points

• Threshold interval session: 6 × 6‑minute repeats at threshold pace keep your legs sharp in the final stretch before race day.
• Shake‑out runs: Short community runs (waterfront or Central Park) let you stay loose while soaking up the pre-race atmosphere.
• Pacing the weekend: A full schedule requires balance—the video emphasizes managing workouts, events, and recovery together.
• Fun extras: Include a plogging session (running + picking up trash) for an active cool‑down, and check out local races like the USATF 5K for race-week motivation.

Workout Example

6 × 6‑minute Threshold Intervals

1. Warm‑up: 10‑15 min easy jog.
2. Run 6 min at threshold pace (roughly 25‑30 sec per mile slower than your 10K race pace).
3. Recover with 2‑3 min easy jog or walk.
4. Repeat steps 2‑3 five more times (total 6 reps).
5. Cool‑down: 10 min easy jog. Use the Pacing app to dial in your actual threshold effort.

Closing Note

Run the 6 × 6‑minute threshold session alongside a shake‑out run, and consider a plogging cool‑down if you have time. Use the Pacing app to match the intervals to your current fitness, and take in the atmosphere that surrounds race week.

References

• Runner’s Weekend - New York Marathon 2023 - YouTube (YouTube Video)