4 x 12 min cruise intervals
4 x 12 minutes at threshold pace, 1 min jogs.
Tempo and threshold · Beginner, Advanced
The session
Total distance
13.02 km
Est. duration
~1:12:00
Structure
3 blocks(4 reps)
Phases
Warm-up jog · 10min
6:30 /km
4 x 12min (60s Jog)
5:15 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 4 x 12 minutes at threshold pace with 1 min of gentle jogging between, and cool down for 10. The short jogs let you hold threshold pace for longer in total than one continuous run would.
What it's for
Threshold running raises the pace you can hold before fatigue builds quickly. It is the pace of an hour-long race, and improving it helps at every distance from 5K to the marathon.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.
More tempo and threshold
See all- 3 x 3 km at threshold pace~1 h 15 min
3 x 3 km at threshold pace, 2 min easy jogging.
In Marathon: intermediate and Marathon: advanced
- 4 x 2 km at threshold pace~1 h 10 min
4 x 2 km at threshold pace, 2 min easy jogging.
In Marathon: intermediate and Marathon: advanced
- 5 x 1.6 km at threshold pace~1 h 10 min
5 x 1.6 km at threshold pace, 90s easy jogging.
In Marathon: intermediate