The session
Total distance
10.70 km
Est. duration
~1:00:00
Structure
3 blocks(1 rep)
Phases
Warm-up jog · 10min
6:30 /km
Tempo · 40min
5:15 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, run 40 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 this programme
Follow a programme to run it on a schedule, paced from your goal.
More tempo and threshold
See all- 4 x 1.6 km at threshold pace~1 h
4 x 1.6 km at threshold pace, 90s easy jogging.
In Half marathon: intermediate and Marathon: intermediate
- 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
- 2 x 20 min cruise intervals~1 h 5 min
2 x 20 minutes at threshold pace, 2 min jogs.
In Half marathon: advanced, Marathon: intermediate and 1 more