Tempo Cutdown 3-2-1 km
Three tempo repeats of 3, 2 and 1 km that get faster as they get shorter, from marathon effort to threshold, with short jogs between them.
- Duration
- 58 minestimated
- Distance
- 11.1 kmestimated
- Effort
- 72
- Level
- Intermediate
- 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 jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalTempo Marathon effort | 3000 m | 89-92% threshold pace80-85% HRmax83-87% FTP |
| 3 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalSweet spot Half marathon effort | 2000 m | 94-98% threshold pace85-89% HRmax89-95% FTP |
| 5 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalThreshold Threshold, strong and smooth | 1000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 7 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
In this cutdown the repeats get shorter and faster. You run 3 km at marathon effort, 2 km close to half marathon pace and 1 km at threshold, with two minutes of easy jogging after the first two repeats. The total amount of work is six kilometers.
The session teaches you to change gears while fatigue builds, which helps in the second half of a race. Because the faster running comes when the repeats are short, the workout stays controlled. Keep the first repeat patient, since it sets up the rest.
It suits intermediate runners preparing for 10k to half marathon races. Place it in the build phase. To progress, add a 4 km repeat at the start or cut the jogs to 90 seconds.
Tips
- Make each step down in pace small and clear.
- Use the jogs to relax your shoulders and breathing.
- Finish the last kilometer fast but in control.
Good for10kHalf marathon
Season phaseBuild