Pace stepper · 4 km
Four kilometres, each one faster: easy to 5K pace.
Progression runs · Intermediate
The session
Total distance
7.08 km
Est. duration
~42:25
Structure
6 blocks(4 reps)
Phases
Warm-up jog · 10min
6:30 /km
Km 1 · easy · 1,000m
6:30 /km
Km 2 · marathon pace · 1,000m
5:40 /km
Km 3 · threshold pace · 1,000m
5:15 /km
Km 4 · 5K pace · 1,000m
5:00 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run four kilometres without stopping, each at a faster pace: easy, marathon, threshold, then 5K pace. You'll hear the new pace at the start of each kilometre. Cool down for 10 minutes.
What it's for
Stepping the pace up every kilometre teaches the feel of each training pace and trains you to speed up on tired legs: the negative split that most good races are run with.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.