2 x 20 min Threshold
Two 20 minute blocks at threshold pace with a short jog, a demanding session for experienced runners preparing for 10k to half marathon races.
- Duration
- 1 h 13 min
- Distance
- 14.7 kmestimated
- Effort
- 101
- 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 |
| 2 | IntervalThreshold Threshold, controlled | 20 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 3 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold Threshold, hold the pace | 20 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Two blocks of 20 minutes at threshold pace add up to 40 minutes of hard but controlled running. Three minutes of easy jogging separate the blocks. This volume of threshold work makes a big session and asks for a good base of training.
It develops the ability to sustain a strong pace for a long time and sharpens your sense of race effort. The first block should feel controlled. In the second block the pace stays the same while the effort rises, and that rise is the training stimulus. Hold back if your breathing becomes ragged.
It is suited to experienced runners with 60 km or more per week. Use it every 10 to 14 days in the build or peak phase of a half marathon or 10k plan. A lighter version is 2 x 15 minutes.
Tips
- Start the first block at the lower end of the threshold range.
- Drink a little during the jog break if it is warm.
- Treat the next day as an easy day.
Good for10kHalf marathonFTP
Season phaseBuildPeak