4 x 2 km at threshold pace
4 x 2 km at threshold pace, 2 min easy jogging.
Tempo and threshold · Intermediate, Advanced
The session
Total distance
12.68 km
Est. duration
~1:10:00
Structure
3 blocks(4 reps)
Phases
Warm-up jog · 10min
6:30 /km
4 x 2,000m (120s Jog)
5:15 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 4 x 2 km at threshold pace with 2 min 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- 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
- 4 x 12 min cruise intervals~1 h 10 min
4 x 12 minutes at threshold pace, 1 min jogs.
In Marathon: beginner and Marathon: advanced
- 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