Since introducing more threshold work to my own training and studying this approach, I feel like it will work well for you. Especially in a half marathon block. 5k speed sessions are great, but they take their toll and take longer to recovery from. We’ve still got them in the plan, but not every week. If you factor in parkrun and the 5k leagues, we have 9 sessions across 16 weeks, working on speed, so I’m still happy there is enough.

Plus some of the threshold sessions you’ll still be running close to 5k pace as well, in the shorter reps. Each week we have two easy runs, a gym session and the 3 mobility sessions (stretches).

I’ve done two sessions in recent weeks. One a 16 x 400 meter threshold session. One a tough 5k workout trying to hit goal pace and beyond on the track. In terms of data the stats were similar. I was a touch quicker on the 5k session (4:05-4:08), but that could be explained by running on the track and not in a busy park.

Distance covered? I did more in the threshold session 6.4km – 6.12km.

Recoveries, between reps? Only 1 minute more in the threshold session despite lots more reps.

Heart Rate? I maxed at 165 for threshold, 175 for the 5k session.

What really made the difference was how I felt. I finished the threshold session fresh, and was good to go the next day. After the track session my legs were fatigued, I had clearly accumulated some lactates as my calves and achilles were tender. I woke up the next day feeling that too and had to adjust my session in the gym. So there lies the key, very little in terms of data, but the recovery from threshold work is much better because of the lower demands we put on ourselves and I think that ultimately sums it up perfectly. I will be doing a lot more of it going forward.

The other main switch up in terms of the sessions will be the addition of half marathon workouts. These are probably my favourite sessions, tough, but so rewarding and you’re not having to push yourself to the very limit like you do with speed workouts.

Hopefully we can continue to build on the foundations we have laid, set you up well for both the upcoming races, but also prepare you for the Marathon block (21 weeks after a rest week) that will follow.

Keep up the awesome work Laura.