3 x 8 min at 10k Race Pace
Three 8 minute blocks at 10k race pace with three minute jogs, a time based race pace session for beginners that works on road or treadmill.
- Duration
- 58 min
- Distance
- 11.4 kmestimated
- Effort
- 77
- Level
- Beginner
- 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 | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalThreshold 10k race pace | 8 min | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 2.2 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session uses time instead of distance, which makes it easy to run on any route or on a treadmill. You run three blocks of eight minutes at your 10k race pace with three minutes of easy jogging between them. That adds up to roughly a third to half of the race distance at race pace.
For many runners, 10k race pace is a little faster than threshold. It feels hard but steady, with quick breathing and room for only a few words. Learning that effort in eight minute pieces helps you find it on race day. Run all three blocks at the same pace.
It suits beginners working toward a first 10k or a new 10k goal. Use it every one to two weeks in the build phase. Progress to four blocks, then move on to 6 x 1 km or 5 x 2 km at 10k pace.
Tips
- Settle into the pace in the first minute of each block.
- Keep the jogs easy so each block starts fresh.
- On a treadmill, set a 1 % incline.
Good for10k
Season phaseBuild