Marathon Training: 10 Zone 4 / Threshold Sessions
Summary
Zone 4 training targets your threshold. 87–93% max HR, RPE 7–8. For marathoners, it builds control, fatigue resistance and the ability to stay smooth at higher effort. Marathon pace usually sits below Zone 4 but training here helps make it feel more manageable. Threshold work sharpens your endurance and prepares you to hold strong when the race gets tough.
What Is Zone 4/Threshold Training?
Zone 4 is your threshold zone, typically between 87–93% of your maximum heart rate and it feels like a 7–8 out of 10 on the RPE scale. Breathing is heavy and focused. You can’t talk. You’re not sprinting, but you’re applying serious effort and it takes discipline to hold.
This zone pushes your body to become more efficient at clearing lactate and maintaining speed under strain. For marathon runners, this translates into smoother long runs, better pacing control and the ability to stay relaxed when the pace inches up.
Why These Sessions Work
Zone 4 improves your lactate threshold, running economy, and mental toughness. It helps you sustain strong effort for longer while staying composed. In marathon training, Zone 4 isn’t about speed, it’s about strength. These sessions are especially valuable in sharpening race fitness in the final build-up to race day.
10 Threshold Workouts for Marathon Runners
1. Long Threshold Repeats
Develops control over extended efforts.
Warm-Up: 15 min jog + drills
Main Set: 2 x 15 min @ Zone 4 (4 min jog)
Cool-Down: 10 min jog
2. Broken Threshold Set
Builds quality volume without overreaching.
Warm-Up: 12 min jog + 4 strides
Main Set: 4 x 8 min @ Zone 4 (2 min jog)
Cool-Down: 10 min jog
3. Threshold Progression Run
Teaches effort management and strong finishing.
Warm-Up: 15 min jog
Main Set: 10 min steady → 10 min @ Zone 3 → 10 min @ Zone 4
Cool-Down: 10 min jog
4. Threshold Pyramid
Sharpens pacing through varied intervals.
Warm-Up: 15 min jog
Main Set: 5 min → 6 min → 7 min → 6 min → 5 min @ Zone 4 (2 min jog)
Cool-Down: 10 min jog
5. Tempo + Threshold Combo
Transitions from aerobic control into race-specific stress.
Warm-Up: 12 min jog
Main Set:
15 min @ Zone 3
2 x 6 min @ Zone 4 (2 min jog)Cool-Down: 10 min jog
6. Threshold into Long Run
Simulates late-race intensity inside a longer effort.
Warm-Up: 15 min jog
Main Set:
60 min steady
2 x 10 min @ Zone 4 (3 min jog)Cool-Down: 10 min jog
7. Short Threshold Repeats
Maintains form at intensity with active rest.
Warm-Up: 10 min jog
Main Set: 6 x 5 min @ Zone 4 (90 sec jog)
Cool-Down: 10 min jog
8. Hilly Threshold Session
Strengthens aerobic power and posture.
Warm-Up: 15 min jog + hill drills
Main Set: 5 x 3 min uphill @ Zone 4 (walk down recovery)
Cool-Down: 10 min jog
9. Long Block Threshold
Builds mental and physical stamina at near-race effort.
Warm-Up: 15 min jog
Main Set: 1 x 20 min @ Zone 4
Cool-Down: 10 min jog
10. Split-Set Threshold
Maintains pace over segmented reps to increase quality.
Warm-Up: 12 min jog
Main Set: 3 x (6 min + 4 min) @ Zone 4 (1 min between, 2 min between sets)
Cool-Down: 10 min jog
FAQ: Threshold Training and Zone 4 for Marathon Runners
How do I know I’m in Zone 4?
You’re breathing hard and fully engaged. You can’t speak, but you’re not redlining. It feels like you’re pressing but still holding it together.
How often should I train in Zone 4 for the marathon?
One high-quality threshold session per week is enough. These are high-impact workouts, recovery and timing matter.
How do I find my Zone 4 heart rate?
Use FLJUGA’s free heart rate zone calculator to quickly determine your threshold range. It gives you clear data so you can train with confidence.
FURTHER READING: BUILD YOUR MARATHON BASE
Running: Running Zones 1–5 Explained
Marathon Training: 10 Zone 3 / Tempo Workouts
Marathon Training: 10 Zone 5 / VO2 Max Workouts
Marathon Training: 10 Essential Sessions
Final Thoughts
Zone 4 gives you the strength to run fast without falling apart. These threshold sessions build control under fatigue, sharpen your pacing and improve how your body handles effort, all essential for marathon performance. They don’t just make you faster, they make you more durable, more disciplined and more prepared.
This is where you learn to stay calm when the effort rises. Where your form holds steady, your breathing stays controlled and your focus doesn’t drift.
Threshold training teaches you how to handle discomfort without panic and how to respond with control instead of collapse. When you build this kind of strength in training, it shows up when it matters most. Not in the first 10K, but in the final stretch, when every decision counts. When that moment comes, you won’t wonder if you’ve done enough. You’ll know.
Can you stay composed when the marathon starts to hurt?
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.
