10k Pace 3 x 3 km with Surges
Three 3 km repeats at 10k race pace, each with a 200 m surge at 5k pace in the middle, which trains you to answer a move and settle again.
- Duration
- 1 h 24 minestimated
- Distance
- 16.8 kmestimated
- Effort
- 117
- Level
- Intermediate
- 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 ×Repeat these steps | |||
| 3.1 | IntervalThreshold 10k race pace | 1400 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 3.2 | IntervalVO2max Surge, 5k pace | 200 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3.3 | IntervalThreshold Back to 10k race pace | 1400 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 3.4 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Each 3 km repeat in this session runs at 10k race pace with one change. In the middle you surge for 200 m at about 5k pace, then return to race pace for the rest of the repeat. Three minutes of easy jogging follow each repeat.
Races are rarely run at an even pace. Someone moves away, the course turns into the wind or a short hill comes up. The surge trains you to respond and then settle back to race pace without losing rhythm, which is the harder part. The kilometer after the surge shows how well you recover on the move.
It suits intermediate runners in a 10k build. Use it every two weeks in the build or peak phase. To progress, add a second surge to each repeat or shorten the jogs to two minutes.
Tips
- Keep the surge at 5k pace, not a sprint.
- Return to race pace within a few seconds after the surge.
- Jog the recoveries slowly.
Good for10k
Season phaseBuildPeak