The Half-Marathon Threshold

Workout - The Half-Marathon Threshold

• 4.0km @ 10'00''/mi
• 7 lots of:
  • 100m @ 4'30''/mi
• 20.9km @ 5'22''/mi
• 2.4km @ 12'00''/mi

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Intro

Here’s a breakdown of Seth James DeMoor’s Half Marathon workout and PR in the process, but… video. The workout is worth testing, and we’ve outlined the core elements below. For the full context and Seth’s commentary, check out the complete video.

Key Points

• Threshold focus: Aiming for roughly 5:22–5:23 per mile pace (roughly 5:20 target) over 13 miles at threshold intensity.
• Race‑time simulation: Schedule your hard efforts at the time you’ll actually race (like 9 am). This conditions your body to perform fast at that time of day.
• Warm‑up structure: A couple of easy miles followed by a few strides prepares your legs for the work ahead.
• Environmental factors: Weather like cold, rain, and allergies can impact breathing and how your shoes feel, yet they’re handled well with the right gear (buff, gloves) and a mindset that’s willing to adapt.

Workout Example

1️⃣ Warm‑up – 2–3 easy miles (easy conversational pace)
2️⃣ Strides – 6–8 × 100 m fast strides with full recovery
3️⃣ Main set – 13‑mile threshold run @ ~5:22‑5:23 min/mi (≈8:35 min/km)
   • Aim to stay even; slight slowdown in the last mile is OK.
4️⃣ Cool‑down – ½–1 mile easy jog + stretch

Tip: Running toward a marathon goal? This serves well as one of your final hard efforts before the taper phase. Scale the distance or pace based on where your fitness stands.

Closing Note

Test out this threshold run, use the Pacing app to dial in the pace based on your current fitness, and notice how it tunes your legs for race day. Check out the full video for Seth’s complete breakdown, and good luck chasing that next PR! 🚀

References

• Half Marathon workout and PR in the process, but… - YouTube (YouTube Video)