Threshold
4 x 5 min Threshold Intervals
4 × (5 min at threshold, 2 min jog)
Threshold Running Workouts
Structured threshold sessions for runners, from cruise intervals and continuous threshold runs to Norwegian style sub-threshold repeats.
Workouts
28 workouts
Threshold
Cruise Intervals 3 x 1600 m
3 × (1600 m at threshold, 1 min jog)
Threshold
Cruise Intervals 5 x 1600 m
5 × (1600 m at threshold, 1 min jog)
Threshold
20 min Threshold Run
20 min at threshold
Threshold
3 x 10 min Threshold
3 × (10 min at threshold, 2 min jog)
Threshold
2 x 20 min Threshold
20 min at threshold, 3 min jog, 20 min at threshold
Threshold
Norwegian Style 5 x 6 min Sub-Threshold
5 × (6 min at half marathon pace, 1 min rest)
Threshold
Norwegian Style 10 x 1000 m at Threshold
10 × (1000 m at threshold, 1 min rest)
Threshold
Norwegian Style 25 x 400 m with 30 s Rest
25 × (400 m at threshold, 30 s rest)
Threshold
Critical Velocity 5 x 1200 m
4 × (20 s warm-up, 1 min jog), 5 × (1200 m at 10k pace, 90 s jog)
Threshold
Threshold Cutdown 3 x 2 km
2000 m at half marathon pace, 2 min jog, 2000 m at threshold, 2 min jog, 2000 m at 10k pace
Threshold
Threshold Over-Unders 3 x 2 km
3 × (1000 m at half marathon pace, 1000 m at 10k pace, 2 min jog)
Threshold
2 x 8 min Threshold
8 min at threshold, 3 min jog, 8 min at threshold
Threshold
2 x 12 min Threshold by Heart Rate
12 min at threshold, 3 min jog, 12 min at threshold
Threshold
8 x 3 min Threshold with 1 min Jog
8 × (3 min at threshold, 1 min jog)
Threshold
6 x 1 km Threshold with Shrinking Rest
1000 m at threshold, 90 s jog, 1000 m at threshold, 75 s jog, 1000 m at threshold, 1 min jog, 1000 m at threshold, 45 s jog, 1000 m at threshold, 30 s jog, 1000 m at threshold
Threshold
Threshold Build 1-2-3 km
1000 m at threshold, 90 s jog, 2000 m at threshold, 2 min jog, 3000 m at threshold
Threshold
Cruise Intervals 2 x 3 Miles
4828 m at threshold, 3 min jog, 4828 m at threshold
Threshold
Broken Threshold 3 x (3 x 1 km)
3 × (1000 m at threshold, 30 s rest), 3 min jog, 3 × (1000 m at threshold, 30 s rest), 3 min jog, 3 × (1000 m at threshold, 30 s rest)
Threshold
Threshold Floats 12 x 400 m
4 × (20 s warm-up, 1 min jog), 12 × (400 m at 10k pace, 200 m jog)
Threshold
Norwegian Style 5 x 2 km Sub-Threshold
5 × (2000 m at half marathon pace, 1 min rest)
Threshold
Threshold Sandwich 10-10-10 min
10 min at threshold, 10 min at marathon pace, 10 min at threshold
Threshold
3 x 3 km Threshold with 1 km Float
2 × (3000 m at threshold, 1000 m jog), 3000 m at threshold
Threshold
Threshold Micro Intervals 20 x 1 min
20 × (1 min at threshold, 15 s rest)
Threshold Workouts
Threshold pace is the pace you could race for about an hour. For many runners it lies between 10k and half marathon race pace. The effort is comfortably hard, with quick but controlled breathing and only a few words at a time. Threshold sessions keep you at that effort for 20 to 40 minutes in total, either continuously or in repeats with short breaks.
Training at threshold raises the speed you can hold before lactate builds up faster than your body clears it. That helps in every race from 5k to the marathon. The category includes continuous threshold runs, cruise intervals in the style of Jack Daniels, critical velocity repeats slightly faster than threshold, cutdowns and over-unders, and Norwegian style sessions with many repeats and short rests just below threshold.
One threshold session a week is a common rhythm in the build phase, and runners with high mileage often do two. Keep the time at threshold in a single session to about 10 % of your weekly running. A common mistake is running too fast, so the last repeat should feel no harder than a strong but controlled effort.
Beginners can start with 4 x 5 minutes or 3 x 1600 m. Intermediate runners move on to 20 minutes continuous, 3 x 10 minutes or 5 x 1600 m. Experienced runners use 2 x 20 minutes or the Norwegian style sessions with ten kilometers of threshold work.
Questions about Threshold Workouts
How do I find my threshold pace?
A recent race of about one hour gives a direct value. Many runners use their 10k pace plus a few seconds per kilometer, or their half marathon pace minus a few seconds. A 30 minute solo time trial also works, with the average pace of the last 20 minutes as a sound estimate. Retest every six to eight weeks.
What is the Norwegian double threshold method?
It is a training model in which runners do two threshold sessions on the same day, usually twice a week, with easy running in between. The morning session uses longer repeats at a lower intensity and the evening session shorter repeats at a slightly higher one. Lactate is kept low and controlled. The sessions here are single workouts based on that structure.
Should I rest or jog between threshold repeats?
Both work. Short breaks of 30 seconds to one minute are often taken standing or walking, which keeps the session close to continuous. Longer breaks of two to three minutes are usually jogged. What matters is that the break stays short enough to keep the overall effort high and long enough to hold the target pace.