2 x 8 min Threshold
Two 8 minute blocks at threshold pace with a three minute jog, a short step up for beginners who have tried shorter threshold intervals.
- Duration
- 44 min
- Distance
- 8.5 kmestimated
- Effort
- 56
- 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 |
| 2 | IntervalThreshold Threshold, settle in | 8 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, match the first block | 8 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 eight minutes at threshold pace make a compact session for newer runners. Threshold is the effort you could hold for about an hour in a race, comfortably hard with quick but controlled breathing. A three minute jog separates the blocks.
Eight minutes is long enough that you have to settle into the pace rather than push through it. That teaches the patience threshold work needs. Run the first two minutes of each block a little conservatively, then hold the pace steady to the end. The second block should match the first.
It suits beginners who handle 4 x 5 minutes at threshold. Use it once a week or every ten days in the base or build phase. Progress to 2 x 10 minutes, then to 3 x 8 minutes.
Tips
- If you cannot speak a few words at a time, ease off slightly.
- Use the jog to relax your shoulders and breathing.
- Choose a flat route or a treadmill.
Good for5k10kHalf marathonFTP
Season phaseBaseBuild