2 x 4 km at 10k Race Pace
Two 4 km repeats at 10k race pace with a four minute jog, long specific repeats that cover most of the race distance in two pieces.
- Duration
- 1 h 14 minestimated
- Distance
- 15 kmestimated
- Effort
- 104
- 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 jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | IntervalThreshold 10k race pace | 4000 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 4 | RecoveryRecovery Easy jog | 4 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | IntervalThreshold 10k race pace, hold it | 4000 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 6 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Eight kilometers at 10k race pace in only two pieces makes this a demanding specific session. Each 4 km repeat lasts 13 to 20 minutes for experienced runners, and a four minute jog separates them.
Long repeats train the specific endurance you need in the second half of a 10k, where the pace starts to hurt and concentration fades. Run the first kilometer of each repeat slightly controlled, then settle into even splits. The last kilometer of the second repeat should still be on pace.
It is for experienced runners who handle 5 x 2 km at 10k pace. Use it once or twice in the peak phase, about two to three weeks before the race. Plan easy days before and after.
Tips
- Practice your race posture and breathing rhythm in the second kilometer.
- Drink during the jog if it is warm.
- Use a flat course or a track for honest pacing.
Good for10k
Season phasePeak