Threshold Run
Controlled demanding pace that is challenging but sustainable. Build speed endurance and lactate threshold capacity
Total duration
~31 minutes work
Threshold pace
5:45-6:00/km
Estimated distance
6.5-6.7 km
Warm-up - 10 minutes
Easy pace: 6:45-7:00/km - Very comfortable, RPE 2-3. Prepare body and mind
Add movements: Include joint movements or drills if possible
3x Threshold Intervals
5 minutes @ threshold: 5:45-6:00/km - RPE 7-8. Demanding but sustainable. "Not my maximum, this is my strong controlled pace"
2 minutes recovery: 6:45-7:15/km - RPE 2-3. Easy jog or walk to recover
5 minutes @ threshold: 5:45-6:00/km - Focus on maintaining the same effort as first interval
2 minutes recovery: 6:45-7:15/km - Return to comfortable jog or walk
5 minutes @ threshold: 5:45-6:00/km - Final interval, maintain form and effort
Cool-down - 10 minutes
Easy jog + walk: 6:45-7:15/km, gradually slow down to walking pace
Stretching: Focus on calves, hamstrings and lower back
Execution Tips
- Mental approach: Three demanding but short segments. Focus one at a time
- Pace strategy: Use perceived effort rather than GPS if running in areas with buildings
- Goal mindset: Don't die in the 5 minutes - get used to sustaining strong pace without falling apart
- Avoid: Looking at heart rate. If you check your watch, focus only on maintaining target pace
- Recovery use: Use 2-minute recoveries to reset and prepare for next interval
Mental Strategy
- Short mantra: "Firm and sustained" / "Fast but fluid" / "Not racing, just control"
- Purpose: Develop your "extended comfort zone" - running fast without going to maximum
- Marathon relevance: Trains the transition between strong pace and recovery (crucial km 28-35)
- Mental strength: Builds mind and body for "sustainable suffering"
Pre-Threshold Phrase
"This is not my maximum. This is my strong pace, my control. I'm ready to sustain it."
Say this out loud before each threshold interval.