Modified Threshold Run
Activate engines without fatigue. Polish race pace sensations. General rehearsal for marathon feel
Total duration
~32 minutes
Controlled pace
5:50-6:00/km
Estimated distance
5.5-6.5 km
Warm-up - 10 minutes
Progressive start: 6:50-7:00/km - Walk 1 min → progressive jog. Easy breathing
Don't rush: Let body gradually activate. This is preparation, not the main work
2x Controlled Pace Blocks
5 minutes controlled pace: 5:50-6:00/km - Like you're at km 10 of marathon. Efficient posture
1 minute recovery: Walk or jog >7:30/km - Release legs, reset breathing
5 minutes controlled pace: 5:50-6:00/km - Same idea: maintain efficient posture and form
1 minute recovery: Walk or jog >7:30/km - Recover breathing and reset
Cool-down - 8-10 minutes
Most relaxed of the day: 6:50-7:20/km - Finish smiling
Extra walk: Walk 5 more minutes if possible. Gentle stretching
Key Notes
- Total ~32 min: Gentle, active, leaves you wanting more
- Controlled ≠ threshold: Not to squeeze you, but to remember race sensations
- Marathon music: Use motivating music you'd use in marathon to get in the mood
- Don't try anything new: Everything same as race day (shoes, breakfast, watch, headphones)
- Energy conservation: You run with intention but don't spend energy you need to reserve
Mental Approach: "General Rehearsal"
- Movie scene: Think of this as a brief scene from Sunday's movie
- Adjust the lens: Today you simply adjust focus, find your role
- Run with intention: Controlled effort without wasting energy
- Marathon preview: Practice the rhythm and sensations you'll use
Post-Workout & Nutrition
- Hydration: Normal intake, don't overdo it
- Stretching: Very light - glutes, hamstrings, quads
- Normal eating: No restrictions, make it a "model" day of your taper week
- Breakfast test: Try what you plan to eat on Sunday morning
- Sleep priority: Tonight's sleep matters more than Saturday night's
Mental Mantra
"This is my rehearsal. I adjust the lens, find my rhythm, but save my energy for Sunday."
Remember: controlled pace to practice sensations, not to exhaust yourself.