Rich's Marathon Threshold Builder
Workout - Rich's Marathon Threshold Builder
- 15min @ 6'30''/km
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 10min @ 7'00''/km
- 5min @ 6'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: Rich Keeble’s vlog on Weeks 3‑7: Acting, Intervals & Edinburgh packs a lot of practical training wisdom. Here’s what stood out — workouts you can implement starting this week. The full video has all the nuance, so catch that when you can.
Key Points:
- Threshold intervals: 5 min repeats at threshold pace, repeated 5 times.
- Recovery runs in zone 2 (easy pace) – e.g., 10 km easy with heart‑rate in zone 2.
- Long runs: 18 km (Edinburgh loop) and a 26 km run (week 7) to build endurance.
- Cadence work: use shorter steps to keep cadence high, especially on tired legs.
- Tech tip: set your watch to beep for each interval so you don’t have to look at the screen.
Workout Example:
- Week 3 Interval Day: 5 × 5 min at threshold pace (≈ 10‑12 km/h depending on your fitness) with 2‑3 min easy jog recovery.
- Recovery Run: 10 km at easy zone 2 pace (conversation‑pace, heart‑rate low).
- Week 7 Long Run: 26 km at comfortable aerobic pace, aiming for a steady effort; include a short walk if needed, stay hydrated, and use gels as needed.
- Cadence drill (post‑run): 5‑10 min of easy running focusing on smaller steps to boost cadence.
Closing Note: Test these interval sessions and longer runs with your own training zones — the Pacing app can help fine‑tune the numbers. Mix in the Edinburgh routes for some variety, stay consistent, and enjoy the process.