Progression Run in Thirds 45 min
A 45 minute run in three 15 minute stages, easy, steady and strong, a gentle first progression run for runners new to faster running.
- Duration
- 50 min
- Distance
- 9.5 kmestimated
- Effort
- 61
- Level
- Beginner
- 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 Easy first third | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalEndurance Steady second third | 15 min | 85-89% threshold pace74-80% HRmax78-83% FTP |
| 3 | IntervalTempo Strong third, comfortably hard | 15 min | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 4 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
The progression run in thirds is a simple way to add some faster running to the week without a hard interval session. Each 15 minute third is a little faster than the one before, so the body warms up gradually and the hardest running comes when you are fully ready for it.
Run the first third at an easy pace. In the second third, pick up to a steady effort near the top of your easy range. In the last third, run strong at about marathon effort, comfortably hard but well under control. Jog five minutes afterwards to cool down. The steps between the thirds should be small, since the aim is a smooth build and not a sprint finish.
This suits beginners who run three or more times a week and intermediate runners in the base phase. Use it once a week in place of an easy run.
Tips
- Make each change over a minute or so, not in one jump.
- The last third should feel strong, not desperate.
- Run it on a flat route the first few times.
Good for10kHalf marathonGeneral fitness
Season phaseBaseBuild