Each Kilometer Faster 8 km Progression
An 8 km progression where every kilometer is a few seconds faster than the one before, starting easy and ending near threshold pace.
- Duration
- 47 minestimated
- Distance
- 9 kmestimated
- Effort
- 59
- Level
- Intermediate
- Focus zone
- Tempo
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 Km 1, easy | 1000 m | 78-82% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalEndurance Km 2, a little quicker | 1000 m | 81-85% threshold pace68-78% HRmax72-82% FTP |
| 3 | IntervalEndurance Km 3, still relaxed | 1000 m | 84-88% threshold pace68-78% HRmax72-82% FTP |
| 4 | IntervalTempo Km 4, steady | 1000 m | 86-90% threshold pace78-86% HRmax82-89% FTP |
| 5 | IntervalTempo Km 5, moderate | 1000 m | 88-92% threshold pace78-86% HRmax82-89% FTP |
| 6 | IntervalTempo Km 6, marathon pace | 1000 m | 90-93% threshold pace78-86% HRmax82-89% FTP |
| 7 | IntervalSweet spot Km 7, half marathon pace | 1000 m | 94-97% threshold pace85-89% HRmax89-95% FTP |
| 8 | IntervalThreshold Km 8, near threshold | 1000 m | 97-101% threshold pace88-92% HRmax95-101% FTP |
| 9 | Cool-downRecovery Easy jog | 1000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
The each-kilometer-faster run is simple to follow and hard to cheat. Your watch shows a new target every kilometer, each a little quicker than the last. The early kilometers are a gradual warm-up, and the final two take you close to threshold.
Start the first kilometer at an easy pace. Speed up by a few seconds per kilometer each time the watch laps, so that the sixth kilometer is around marathon pace, the seventh around half marathon pace and the eighth close to threshold. Jog one more kilometer easily to cool down. Keep each change small and even, because a big jump early catches up with you in the last two kilometers.
This suits intermediate runners preparing for a 10k or half marathon. Once it feels smooth, extend it to 10 km by adding two more easy kilometers at the start.
Tips
- Check your split at each lap and adjust gently.
- Use a flat route so the pace changes are real.
- If kilometer eight feels out of reach, hold kilometer seven's pace.
Good for10kHalf marathon
Season phaseBaseBuild