3 x 3 km Threshold with 1 km Float
Three 3 km repeats at threshold pace linked by 1 km floats at marathon pace, eleven kilometers of continuous running for experienced runners.
- Duration
- 1 h 20 minestimated
- Distance
- 16.3 kmestimated
- Effort
- 113
- 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 3 km, threshold | 3000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 3 | RecoveryTempo Float 1 km, marathon pace | 1000 m | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 4 | IntervalThreshold 3 km, threshold | 3000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 5 | RecoveryTempo Float 1 km, marathon pace | 1000 m | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 6 | IntervalThreshold 3 km, threshold, hold it | 3000 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
This session links three long threshold repeats with floats instead of jogs. You run 3 km at threshold, float 1 km at marathon pace and continue straight into the next 3 km. After the third repeat the session is complete, so you cover eleven kilometers without a break.
The floats keep the effort continuous and the heart rate high, while the lower pace lets you clear some fatigue. Over eleven kilometers this builds strong threshold endurance and the ability to recover at a steady pace, which suits half marathon and marathon preparation. Hold back on the first repeat, because the float pace adds up.
It is for experienced runners with 60 km or more per week. Use it every two to three weeks in the build phase. A lighter version uses two repeats with one float.
Tips
- Keep the floats at marathon pace rather than jogging.
- Drink during a float if it is warm.
- Use a measured road or loop so the changes come at the right point.
Good forHalf marathonMarathon
Season phaseBuild