Marathon Training: 10 Threshold Sessions
What Is Threshold Running in Marathon Training?
Threshold running is one of the most effective ways to improve speed, endurance, and pacing over the marathon distance. By training at or just below your lactate threshold, you’ll develop the ability to sustain harder efforts for longer without breaking down. These sessions are typically done in Zone 4, where the intensity is challenging but controlled. Threshold runs improve your lactate clearance, increase efficiency and build the mental strength to hold pace deep into the race. They’re key to making marathon pace feel more sustainable — especially in the final miles.
In this post, you’ll find 10 threshold run sessions designed to help you run stronger, stay in control, and finish your marathon with confidence.
1. Classic Threshold Run
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:
• 40-minute run at threshold 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
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
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 5K pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Builds endurance and finishing strength for race day.
4. Threshold Intervals
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
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 10K pace
Cool-Down:
• 10 minutes easy jogging
Why It Works:
Improves race execution and closing speed.
6. Long Threshold Effort
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
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
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
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
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.
Mini FAQ: Threshold Training for Marathon Runners
Q: What is threshold training for a marathon?
A: Threshold training focuses on running right at your lactate threshold — where your body can sustain a hard effort without tipping into fatigue too quickly. It’s essential for building race-specific stamina and sustained speed. Threshold work typically falls in Zone 4, around 85–90% of your max heart rate, and rates at about 7–8 out of 10 on the RPE scale — hard but sustainable for up to an hour. Check your heart rate zones with FLJUGA’s free calculator. Start here.
Q: How often should I do threshold sessions when marathon training?
A: Most marathoners benefit from one threshold session per week, especially during the peak training phase.
Q: How hard should threshold runs feel?
A: Threshold efforts should feel “comfortably hard.” You can talk in short phrases but holding a full conversation would be difficult.
Q: Can beginners do threshold workouts?
A: Absolutely! Beginners should start with shorter threshold intervals (like 2–5 minutes) and gradually build up duration and intensity.
Q: Should threshold sessions replace long runs?
A: No. Threshold runs complement your long runs by improving speed endurance, but long runs remain essential for building aerobic capacity and mental resilience for the marathon distance.
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!
Are you staying consistent, trusting your training, and ready to set a new personal best?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.