10 Key Half Marathon Threshold Sessions to Build Speed & Endurance!
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The half marathon is a race that requires a combination of speed, endurance, and strategic pacing. Threshold training, also known as lactate threshold training, helps you run faster for longer by improving your body’s ability to clear lactate efficiently. This makes race pace feel easier and more sustainable!
Here are 10 essential threshold workouts to help you build strength, stamina, and race-day confidence for your next half marathon!
1. Classic Threshold Run (Steady Effort)
A steady threshold run improves aerobic endurance and pacing control, making race pace feel more comfortable.
Warm-Up:
• 10 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 30-minute run at lactate threshold pace (10-15 seconds per km faster than half marathon pace)
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves your ability to sustain race pace for longer without burning out.
2. Broken Threshold Run (Sustained Effort with Recovery)
Breaking the run into segments allows you to hold a hard effort for longer without excessive fatigue.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 3 x 12 minutes at threshold pace
• Recovery: 90 seconds easy jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves stamina and endurance while maintaining a high-quality effort.
3. Threshold + Fast Finish (Race Simulation)
This session mimics race conditions, preparing you for the final push in a half marathon.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 25 minutes at threshold pace + last 5 minutes at half marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Develops endurance and finishing strength under fatigue.
4. Threshold Intervals (Threshold & Stamina)
Intervals at lactate threshold pace allow for high-quality efforts while reducing overall fatigue.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 4 x 10 minutes at threshold pace
• Recovery: 90 seconds easy jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Enhances endurance and aerobic efficiency for long-distance racing.
5. Progression Threshold (Building Speed Control)
A progression run teaches controlled effort early in the race and how to finish strong.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 35-minute run:
• First 15 minutes at marathon pace
• Next 15 minutes at threshold pace
• Final 5 minutes at half marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Teaches controlled pacing and strong finishes in races.
6. Long Threshold Effort (Endurance Boost)
A longer sustained effort at threshold pace builds race-specific endurance.
Warm-Up:
• 15 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 45-minute continuous run at threshold effort
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Prepares your body for prolonged effort at race pace.
7. Threshold + Strides (Speed & Efficiency)
Adding strides after a threshold run improves leg turnover and running efficiency.
Warm-Up:
• 10 minutes easy jogging
• 4 x 50m strides at 80% effort
Workout:
• 25 minutes at threshold pace
• 6 x 100m strides at 90% effort
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Enhances both endurance and running mechanics for race day.
8. Hill Threshold (Strength & Toughness)
Running threshold on hills builds power, strength, and cardiovascular efficiency.
Warm-Up:
• 12 minutes easy jogging
• 3 x 30-second strides on rolling hills
Workout:
• 4 x 8 minutes at threshold pace on rolling hills
• Recovery: 90 seconds easy jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Develops leg strength and aerobic endurance for hilly race courses.
9. Negative Split Threshold (Mental & Physical Challenge)
This negative split workout improves pacing strategy and finishing strength.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 30-minute run:
• First 15 minutes at moderate threshold pace
• Last 15 minutes at faster than threshold pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Teaches controlled effort early and strong finishes in races.
10. Half Marathon Threshold Race Simulation (Pacing Confidence)
A race-specific threshold workout to fine-tune pacing and execution.
Warm-Up:
• 12 minutes easy jogging
• 3 x 100m strides at 85% effort
Workout:
• 2 x 6K at threshold pace
• Recovery: 2-minute jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves pacing confidence and race execution.
Final Thoughts!
Incorporating threshold training into your weekly routine will help your half marathon race pace feel easier, improve endurance, and sharpen race execution. By adding one or two of these workouts per week, you’ll build the strength, efficiency, and confidence needed to crush your next half marathon!
Stay consistent, trust your training, and get ready to set a new personal best!
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.