3 x 10 min Threshold
Thirty minutes at threshold pace in three 10 minute blocks with two minute jogs, a steady session for runners building toward 10k and beyond.
- Duration
- 1 h 01 min
- Distance
- 12.1 kmestimated
- Effort
- 82
- 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 | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Threshold, steady | 10 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Three blocks of ten minutes give you 30 minutes at threshold pace, more than many runners could hold continuously at this effort. The two minute jog between blocks keeps the quality high from the first block to the last.
The session builds lactate clearance and the ability to run hard for a long time while staying in control. Run the first block at the lower end of the threshold range and hold that pace. Your breathing will be quick, but you should not need to fight for air.
It suits intermediate runners who can run 20 minutes continuously at threshold. Run it every week or every ten days in the build phase. Progress to 3 x 12 minutes or reduce the jogs to 90 seconds.
Tips
- Keep all three blocks at the same pace.
- Jog easily during the breaks instead of standing.
- Plan an easy run for the next day.
Good for10kHalf marathonMarathonFTP
Season phaseBuild