Rolling Threshold Miles
Workout - Rolling Threshold Miles
- 0.0mi @ 9'00''/mi
- 5 lots of:
- 0.0mi @ 5'52''/mi
- 1min rest
- 0.0mi @ 9'00''/mi
to import the workout after you install it.
Intro
Wondering what’s in Half Marathon Training Week 2/16 | Threshold Session (5 x 1 Mile Repeats) from The FOD Runner? This workout breakdown walks you through everything you need to know to run it yourself today. For the full breakdown and coaching tips, head to the original video.
Key Points
- Target threshold pace around 5:45 – 6:00 min/mi to bridge the gap between your 1:27 hr and 1:22 hr half‑marathon goals.
- The terrain mixes it up: 3 downhill and 2 uphill miles test how you adapt to different grades.
- Watch your posture closely — slouching shoulders and a dropped head invite side stitches mid-effort.
- Take a 1‑minute standing recovery between repeats to sharpen your race sense and dial in feel rather than relying on your watch.
Workout Example
| Segment | Distance | Pace (target) | Notes |
|---|---|---|---|
| Warm‑up | 2 mi | Easy, conversational | Prepare legs for hills |
| Repeat 1 | 1 mi (downhill) | ~5:37 (aim 5:45‑6:00) | Start a bit fast, then settle |
| Rest | 1 min standing | – | Keep moving, stay loose |
| Repeat 2 | 1 mi (uphill) | ~5:54 (aim 6:00) | Focus on upright posture |
| Rest | 1 min standing | – | |
| Repeat 3 | 1 mi (downhill) | ~5:40 | Maintain rhythm |
| Rest | 1 min standing | – | |
| Repeat 4 | 1 mi (uphill) | ~6:00+ (adjust if needed) | Watch form, avoid stitches |
| Rest | 1 min standing | – | |
| Repeat 5 | 1 mi (downhill) | ~5:57 | Finish strong, keep technique solid |
| Cool‑down | 2 mi | Easy jog | Recovery |
Total: 9 mi (5 mi of hard work). Adjust your target paces in the Pacing app to match where you are fitness-wise — look for a pace that feels tough but sustainable in the threshold zone.
Closing Note
Get out and run this hilly threshold session this week, then pay attention to how your pacing and form respond. Feel free to adjust the repeat length or rest interval based on what works for your schedule, and save it in the Pacing app to see your improvement over time. Chase that sub‑1:22 half‑marathon — you’re ready for it! 🚀
References
- Half Marathon Training Week 2/16 | Threshold Session (5 x 1 Mile Repeats) | FOD Runner - YouTube (YouTube Video)