4 x 1.6 km at threshold pace
4 x 1.6 km at threshold pace, 90s easy jogging.
Tempo and threshold · Intermediate
The session
Total distance
10.68 km
Est. duration
~59:36
Structure
3 blocks(4 reps)
Phases
Warm-up jog · 10min
6:30 /km
4 x 1,600m (90s Jog)
5:15 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 4 x 1.6 km at threshold pace with 90s of easy jogging after each, and cool down for 10. Aim for even reps rather than a fast first one; the last should feel hard but in control.
What it's for
Long reps at threshold pace raise the pace you can hold before fatigue builds quickly, with short breaks so you can do more of it.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.
More tempo and threshold
See all- Tempo run · 40 min~1 h
40 minutes comfortably hard, at threshold pace.
In Marathon: advanced
- 3 x 12 min cruise intervals~1 h
3 x 12 minutes at threshold pace, 1 min jogs.
In 10K: intermediate, Half marathon: advanced and 2 more
- 4 x 8 min cruise intervals~55 min
4 x 8 minutes at threshold pace, 1 min jogs.
In Sub-18 5K, Half marathon: advanced and 1 more