Half Marathon Cutdown 3-2-1 Miles
Three, two and one mile at half marathon, 10k and 5k pace with half mile jogs, a cutdown that finishes fast on tired legs.
- Duration
- 1 h 23 minestimated
- Distance
- 16.6 kmestimated
- Effort
- 113
- Level
- Intermediate
- Focus zone
- Sweet spot
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 |
| 2 | IntervalSweet spot 3 miles, half marathon pace | 4828 m | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 3 | RecoveryRecovery Easy jog | 800 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold 2 miles, 10k pace | 3219 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 5 | RecoveryRecovery Easy jog | 800 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalVO2max 1 mile, 5k pace | 1609 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 7 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This cutdown runs three miles at half marathon pace, two miles at 10k pace and one mile at 5k pace. A half mile of easy jogging follows the first two segments. The pace rises as the segments get shorter, and the total of six miles is close to half the race distance.
The opening three miles settle you into half marathon rhythm. The faster segments then push you over threshold while fatigue is already present, much like the final miles of a race when you try to pick up the pace. Keep the first segment disciplined, since a fast start makes the last mile hard to hold.
It suits intermediate runners in a half marathon build, and it also works for 10k preparation. Use it every two to three weeks in the build or peak phase. A shorter version uses two miles, one mile and half a mile at the same paces.
Tips
- Treat the three miles as steady race practice, not a hard effort.
- Jog the half mile recoveries slowly.
- Run the final mile hard but with good form.
Good forHalf marathon10k
Season phaseBuildPeak