Progressive Threshold Sharpener
Workout - Progressive Threshold Sharpener
- 12min @ 8'45''/mi
- 1.6km @ 6'30''/mi
- 805m @ 6'20''/mi
- 805m @ 6'10''/mi
- 10min @ 9'30''/mi
to import the workout after you install it.
Intro: We’ve pulled insights from ADDING STRENGTH TRAINING TO MY HALF MARATHON TRAINING: Vlog by That Running Guy—a solid video that you should watch in full. This summary grabs the actionable takeaways to get you started right away.
Key Points
- Dedicated glute and hamstring sessions on rest days keep legs resilient and injury-resistant.
- Most training sits in the aerobic zone (about 8:08 min/mi easy pace), developing a strong aerobic base.
- Basic bodyweight exercises—chair hip thrusts, quadruped leg raises, ankle pull-ups—work without gear.
- A short, progressive threshold run builds speed. Different methods work for speed development too; Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them covers other approaches.
Workout Example Strength Session (Wednesday) – 3 sets × 10 reps per leg:
- Chair Hip Thrust – Place one foot on a chair with the other leg at 90 degrees, engage your core, drive your hips up, and lower with control. 10 reps per leg.
- Quadruped Leg Raise – Position yourself on hands and knees with a neutral back, lift one leg to 90 degrees, flex your foot, hold briefly, and lower. 10 reps per leg.
- Ankle Pull-Up (Band optional) – From a seated position, wrap a band or towel around your ankle, pull your leg up to 90 degrees, and lower it slowly against the resistance. 10 reps per leg.
Speed Work (Saturday) – 2-mile progression: 1 mi at 6:30, 0.5 mi at 6:20, 0.5 mi at 6:14, final 0.07 mi at 6:07 (total approximately 1.94 mi). This format develops speed over longer efforts. For 5K-focused work, the approach differs—Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time explores those methods.
Easy Long Run (Sunday) – 10 miles at about 8:08 min/mi, staying solidly in the aerobic zone.
Closing Note: Weave the strength circuit into your weekly plan and run your base miles easily. Add the progression run to feel your speed improve. These methods—strength plus smart aerobic training—work across any distance goal. For 10K-specific guidance, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Adjust your paces in the Pacing app based on your fitness, then go after your goals.