4 x 1 km Threshold for Beginners
Four 1 km repeats at threshold pace with two minute jogs, a measured first threshold session for newer runners who like distance targets.
- Duration
- 51 minestimated
- Distance
- 9.7 kmestimated
- Effort
- 64
- 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 |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Threshold, comfortably hard | 1000 m | 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
Four kilometer repeats at threshold pace make a short, measured session for newer runners. Each repeat lasts about four to six minutes for many beginners, and two minutes of easy jogging follow each one.
Threshold pace is the effort you could hold for about an hour, comfortably hard with quick but controlled breathing. Kilometer repeats make it easy to check your pace and compare sessions over the weeks. Run all four at the same speed and finish feeling you could have run a fifth.
It suits beginners who have done some tempo runs. Use it once a week or every ten days in the base or build phase. Progress to five and then six repeats, then move on to cruise intervals of 1600 m.
Tips
- Note your time for each kilometer.
- Keep the jogs slow and continuous.
- If you do not know your threshold pace, run at an effort you could hold for about an hour.
Good for5k10k
Season phaseBaseBuild