Week 9 Threshold Miles
Workout - Week 9 Threshold Miles
- 5.6km @ 9'00''/mi
- 3.2km @ 6'20''/mi
- 2min rest
- 1.6km @ 6'20''/mi
- 1min rest
- 1.6km @ 6'20''/mi
- 4.0km @ 9'30''/mi
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This is a summary of Half Marathon Training Week 9/16 | Threshold Workout from The FOD Runner—worth watching in full. Below is a breakdown you can use to run the workout today.
Key Points:
- Target lactate-threshold effort, not VO₂-max intensity.
- Maintain a heart rate between 170–174 bpm for steady pacing.
- Build in adequate warm-up and cool-down: 3 miles easy plus 0.5 miles easy to start, then 2.5 miles easy at the finish.
- On trails, prioritize effort over pace; aim for about 6:20 per mile on flatter ground.
The Workout:
- Warm-up: 3 miles easy (plus 0.5 miles easy) – keep relaxed with HR below 150 bpm.
- Threshold Repeats:
- 2 miles at threshold pace (6:14–6:20 per mile), followed by 2 minutes of easy jogging/recovery.
- 1 mile at threshold, then 1 minute easy jog.
- 1 mile at threshold, then 1 minute easy jog.
- Cool-down: 2.5 miles easy to bring your HR back to baseline. Aim for roughly 172 bpm during the threshold miles; if your HR creeps above 176, dial back the intensity slightly.
How to Execute:
- A heart-rate monitor helps you stay locked in that 170–174 bpm zone.
- Climbing naturally raises your effort—monitor your HR ceiling but don’t fight the terrain.
- Road running: stick with 6:20 per mile. Trail running: let the surface slow your pace as needed.
- During recovery jogs, focus on breathing and letting your heart rate drop before the next rep.
Final Thoughts: Run this threshold session today and fine-tune your pace using the Pacing app to match your current fitness. You’ll progress safely while staying on track for your half-marathon goal. Good luck out there.