Weekly threshold session
Session for this week below.
Warm-up (5 to 10 mins light running)
Dynamic drills
4 lots of strides
Then
Endurance session – 2 x 18 mins at marathon pace off 120 secs recovery
The aim is to run the marathon paced efforts in LOWER THRESHOLD ZONE.
For people not using heart rate – use pace chart below for estimate of marathon pace per mile or km:
| 5k | 10k | Half | Full | Marathon pace | Marathon pace |
| per mile | per km | ||||
| 0:30:40 | 1:03:46 | 2:21:59 | 4:58:49 | 11:22 | 07:04 |
| 0:29:51 | 1:02:03 | 2:18:12 | 4:50:52 | 11:04 | 06:53 |
| 0:29:05 | 1:00:26 | 2:14:39 | 4:43:23 | 10:47 | 06:42 |
| 0:28:21 | 0:58:54 | 2:11:16 | 4:36:15 | 10:31 | 06:32 |
| 0:27:39 | 0:57:26 | 2:08:01 | 4:29:25 | 10:15 | 06:22 |
| 0:27:00 | 0:56:03 | 2:05:01 | 4:23:05 | 10:01 | 06:13 |
| 0:26:22 | 0:54:44 | 2:02:05 | 4:16:55 | 09:47 | 06:05 |
| 0:25:46 | 0:53:29 | 1:59:18 | 4:11:04 | 09:33 | 05:56 |
| 0:25:12 | 0:52:17 | 1:56:41 | 4:05:33 | 09:21 | 05:48 |
| 0:24:39 | 0:51:09 | 1:54:08 | 4:00:11 | 09:08 | 05:41 |
| 0:24:08 | 0:50:03 | 1:51:44 | 3:55:09 | 08:57 | 05:34 |
| 0:23:38 | 0:49:01 | 1:49:25 | 3:50:17 | 08:46 | 05:27 |
| 0:23:09 | 0:48:01 | 1:47:11 | 3:45:34 | 08:35 | 05:20 |
| 0:22:41 | 0:47:04 | 1:45:01 | 3:41:02 | 08:25 | 05:14 |
| 0:22:15 | 0:46:09 | 1:43:01 | 3:36:48 | 08:15 | 05:08 |
| 0:21:50 | 0:45:16 | 1:41:05 | 3:32:45 | 08:06 | 05:02 |
| 0:21:25 | 0:44:25 | 1:39:10 | 3:28:41 | 07:56 | 04:56 |
| 0:21:02 | 0:43:36 | 1:37:23 | 3:24:57 | 07:48 | 04:51 |
| 0:20:39 | 0:42:50 | 1:35:37 | 3:21:13 | 07:39 | 04:46 |
| 0:20:18 | 0:42:04 | 1:33:59 | 3:17:48 | 07:32 | 04:41 |
| 0:19:57 | 0:41:21 | 1:32:22 | 3:14:24 | 07:24 | 04:36 |
| 0:19:36 | 0:40:39 | 1:30:45 | 3:10:59 | 07:16 | 04:31 |
| 0:19:17 | 0:39:59 | 1:29:17 | 3:07:54 | 07:09 | 04:27 |
| 0:18:58 | 0:39:20 | 1:27:49 | 3:04:49 | 07:02 | 04:22 |
| 0:18:40 | 0:38:42 | 1:26:26 | 3:01:53 | 06:55 | 04:18 |
| 0:18:22 | 0:38:06 | 1:25:02 | 2:58:58 | 06:49 | 04:14 |
| 0:18:05 | 0:37:31 | 1:23:44 | 2:56:12 | 06:42 | 04:10 |
| 0:17:49 | 0:36:57 | 1:22:29 | 2:53:36 | 06:36 | 04:06 |
| 0:17:33 | 0:36:24 | 1:21:15 | 2:51:00 | 06:30 | 04:03 |
| 0:17:17 | 0:35:52 | 1:20:01 | 2:48:25 | 06:24 | 03:59 |
| 0:17:03 | 0:35:22 | 1:18:56 | 2:46:08 | 06:19 | 03:56 |
| 0:16:48 | 0:34:52 | 1:17:47 | 2:43:42 | 06:14 | 03:52 |
| 0:16:34 | 0:34:23 | 1:16:42 | 2:41:26 | 06:09 | 03:49 |
| 0:16:20 | 0:33:55 | 1:15:37 | 2:39:09 | 06:03 | 03:46 |
| 0:16:07 | 0:33:28 | 1:14:37 | 2:37:02 | 05:59 | 03:43 |
| 0:15:54 | 0:33:01 | 1:13:37 | 2:34:56 | 05:54 | 03:40 |
Finish with 5 to 10 mins running as a warm-down.
Let Matt know if you have any questions.