Threshold Improvement Plan - Anyone Fancy (Virtually) Joining Me

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SPR
SPR
Jun 2024
9:22pm, 3 Jun 2024
44,553 posts
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SPR
Agreed, more highlighting the pace he can run for threshold while using intervals by keeping them short.

Neither workout is crazy, I wouldn't have trouble with each individually and could probably add reps. The combination is interesting though.
paulcook
paulcook
Jun 2024
1:08am, 4 Jun 2024
5,081 posts
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paulcook
SPR wrote:Since we discussed Ingebrigtsen training earlier, I'm currently watching this. He says he doesn't do this session that often but it's 12 x 400 @ threshold plus (60 secs rest), then 10 x 200 @ 1500 race pace (200 jog ~ 90 secs). 400 average was below 63 secs I think which is a few seconds over 13 mins for 5000 so pretty rapid and it was windy!


Wish I had just a tiny fraction of that running form.

Such grace. He looks like he's jogging and barely breaking sweat. And still abundantly more pace than I can even dream of.
Mark J πŸ‡³πŸ‡Ώ
Mark J πŸ‡³πŸ‡Ώ
Jun 2024
9:07am, 4 Jun 2024
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Mark J πŸ‡³πŸ‡Ώ
Just watched that Jacob one. He's a machine and a Coros athlete 😁

I have a horrible 8 x 800 VO2 session to do tomorrow. I shall try and channel that video to assist.
Bowman πŸ‡ΈπŸ‡ͺ
Bowman πŸ‡ΈπŸ‡ͺ
Jun 2024
9:24am, 4 Jun 2024
3,764 posts
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Bowman πŸ‡ΈπŸ‡ͺ
Not that i have the same structure and or goal as you other people here in the tread, tomorrow i'll probably do the SPR promised "if you do this session you'll make it on race day -session"
3x 3000m @3:47 ish with 500m rest in between. :)

(Or 10x1000m, not completely sure yet)

i'll look at the ingebrigtsen video now for inspiration :)
SPR
SPR
Jun 2024
9:39am, 4 Jun 2024
44,555 posts
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SPR
Haha Bowman πŸ‡ΈπŸ‡ͺ, McMillan promised although it fits with one of the final session examples in Steve Magness's book so it seems fairly standard

Definitely don't do the 1000s that's too easy and you could go to 3200/ 2 miles if you're worried about how it worked last time.
Bowman πŸ‡ΈπŸ‡ͺ
Bowman πŸ‡ΈπŸ‡ͺ
Jun 2024
12:25pm, 4 Jun 2024
3,765 posts
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Bowman πŸ‡ΈπŸ‡ͺ
SPR wrote:Haha Bowman πŸ‡ΈπŸ‡ͺ, McMillan promised although it fits with one of the final session examples in Steve Magness's book so it seems fairly standard Definitely don't do the 1000s that's too easy and you could go to 3200/ 2 miles if you're worried about how it worked last time.


Cheers SPR :)

I think i'll do 3X3km, kinda sounds nice in some way :)
Lets see how it goes. :)
Mark J πŸ‡³πŸ‡Ώ
Mark J πŸ‡³πŸ‡Ώ
Jun 2024
4:09am, 5 Jun 2024
2,244 posts
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Mark J πŸ‡³πŸ‡Ώ
Well that hurt, a bit at least.

8 x 800 V02 effort. Light easy 400m walk/jog recoveries.

The aim of this session was to run 8 x 800's at a smidge over threshold pace (4:07's) and in to the VO2 max zone. So running 7 of the 8 reps at 4:00's was a great result. All in all, a good session.
Mark J πŸ‡³πŸ‡Ώ
Mark J πŸ‡³πŸ‡Ώ
Jun 2024
4:31am, 7 Jun 2024
2,248 posts
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Mark J πŸ‡³πŸ‡Ώ
2nd of three strides done for the week. Although tiered, I do feel like I'm improving. Which is nice!
paulcook
paulcook
Jun 2024
10:30pm, 9 Jun 2024
5,174 posts
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paulcook
Well the denouement of this very short training block went pretty well. I raced the race I'd trained for, not necessarily expecting to be hold the pace after last week's parkrun, though in the end today was significantly enough faster over double the distance, at least according to watch pace.

And it felt so much better. I suspect I may have been ill last weekend, but still a good result. I went with the idea of a negative split and was probably closer to a dead even split. The heart and lungs had plenty more to give, not sure the legs were happy with much more pace at the end though - that former probably down to 4 months of ultra training and helped by this recent effort of adding some pace.

It does almost certainly show, if I tried to find some more room for regular speed / threshold training, it might just show some rewards.
Mark J πŸ‡³πŸ‡Ώ
Mark J πŸ‡³πŸ‡Ώ
Jun 2024
12:02am, 10 Jun 2024
2,254 posts
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Mark J πŸ‡³πŸ‡Ώ
Excellent results there then, paulcook. Well done.

About This Thread

Maintained by Mark J πŸ‡³πŸ‡Ώ
Following some discussion with the Coros coaching team, IΚ»ve decided to to try and improve my 5k time and general threshold pace. The ultimate target is to improve on my distance running but it starts with being able to hold a solid threshold pace. So, IΚ»m going to be starting an 8 week, threshold improvement plan from the 27th of May. I wondered if anyone fancied running along with me, virtually.

Coros original plan: training.coros.com

My version of the plan: fetcheveryone.com/training-plan-view.php?id=969

Cleaner kms version: fetcheveryone.com/training-plan-view.php?id=970

*Please read the disclaimer on page 2 before following along.

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