Tempo run · 20 min
20 minutes comfortably hard, at threshold pace.
Tempo and threshold · Beginner, Intermediate, Advanced
The session
Total distance
6.89 km
Est. duration
~40:00
Structure
3 blocks(1 rep)
Phases
Warm-up jog · 10min
6:30 /km
Tempo · 20min
5:15 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, run 20 minutes at threshold pace, then cool down for 10. Threshold pace is comfortably hard: you could say a few words, not hold a conversation. It should feel controlled all the way; if you're straining at the end, it was too fast.
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.
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15 minutes comfortably hard, at threshold pace.
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- 3 x 8 min cruise intervals~45 min
3 x 8 minutes at threshold pace, 1 min jogs.
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