10 Key Marathon Threshold Sessions to Build Speed & Endurance!
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The marathon is a race that requires a balance of endurance, strength, and pacing discipline. Threshold training helps you run faster for longer by improving your ability to clear lactate efficiently, making marathon pace feel easier and more sustainable!
Here are 10 essential threshold workouts to help you build stamina, speed, and race-day confidence for your next marathon!
1. Classic Threshold Run (Steady Effort)
A steady threshold run improves aerobic endurance and pacing control, making marathon pace feel easier.
Warm-Up:
• 10 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 30-minute run at lactate threshold pace (just slower than half marathon pace)
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves your ability to sustain a strong pace without burning out.
2. Broken Threshold Run (Sustained Effort with Recovery)
Breaking the run into manageable blocks allows you to hold a hard effort for longer.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 3 x 15 minutes at threshold pace
• Recovery: 90 seconds easy jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Develops stamina while controlling fatigue.
3. Threshold + Fast Finish (Race Simulation)
This workout prepares you for the final stretch of a marathon, teaching you to push through fatigue.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 25 minutes at threshold pace + last 5 minutes at marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Builds endurance and finishing strength for race day.
4. Threshold Intervals (Threshold & Stamina)
Threshold intervals allow for quality hard efforts with built-in recovery.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 4 x 12 minutes at threshold pace
• Recovery: 90 seconds easy jog between reps
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Helps you sustain race pace efficiently over long distances.
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:
• 40-minute run:
• First 15 minutes at marathon pace + 10-15 seconds per km
• Next 15 minutes at threshold pace
• Final 10 minutes at marathon pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves race execution and closing speed.
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:
• 50-minute continuous run at threshold effort
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Develops mental and physical endurance for race day demands.
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:
• 30 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 form.
8. Hill Threshold (Strength & Toughness)
Running threshold pace 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 10 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 marathon courses.
9. Negative Split Threshold (Mental & Physical Challenge)
A negative split workout improves pacing strategy and finishing strength.
Warm-Up:
• 12 minutes easy jogging
• 4 x 50m strides at 85% effort
Workout:
• 35-minute run:
• First 15 minutes at moderate threshold pace
• Last 20 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. 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 8K 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 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 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.