60 min Progression Run to Threshold
A 60 minute progression in three 20 minute stages from easy to marathon pace to threshold, followed by a cool-down, for experienced runners.
- Duration
- 1 h 10 min
- Distance
- 13.8 kmestimated
- Effort
- 93
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 20 min | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalTempo Marathon pace | 20 min | 89-93% threshold pace78-86% HRmax82-89% FTP |
| 3 | IntervalThreshold Threshold, hard but rhythmic | 20 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This progression asks more than a simple thirds run. The final 20 minutes reach threshold effort, close to the pace you could race for an hour. Because you arrive there after 40 minutes of gradually faster running, the session trains aerobic endurance and the ability to hold a hard effort on tired legs.
Run 20 minutes easy, then 20 minutes at marathon pace, then 20 minutes at threshold pace. Finish with ten minutes of easy jogging. The threshold stage should feel hard but rhythmic, with breathing that is deep but controlled. If you cannot hold threshold pace for the full 20 minutes, run the last stage at half marathon pace instead.
This suits advanced runners in the build phase for 10k to the marathon. Use it in place of a tempo run, not in addition to one, and leave two easy days before your next quality session.
Tips
- Take the first 20 minutes truly easy, it pays off later.
- Settle into marathon pace within the first two minutes of the stage.
- Run the threshold stage on the flattest part of your route.
Good for10kHalf marathonMarathon
Season phaseBuild