4 x 5 min Threshold Intervals
Four 5 minute efforts at threshold with two minute jogs, an approachable first threshold session for runners new to structured training.
- Duration
- 53 min
- Distance
- 10.2 kmestimated
- Effort
- 67
- 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 | 5 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
Threshold pace is the effort you could sustain for about an hour in a race. It feels comfortably hard, with quick but controlled breathing and room for only a few words at a time. This session splits 20 minutes at that effort into four blocks of five minutes with two minutes of easy jogging between them.
Threshold work raises the pace at which lactate starts to build up faster than your body can clear it. That shift helps in every race from 5k to the marathon. Short blocks with generous breaks make it easier to stay at the right intensity instead of drifting into a harder effort.
It suits runners who are used to tempo runs and want a first taste of threshold work. Run it once a week or every ten days. Progress to 4 x 6 minutes, then to 3 x 8 minutes with shorter jogs.
Tips
- If your breathing turns ragged, slow down a few seconds per kilometer.
- Each block should end feeling like you could hold the pace a little longer.
- Use a treadmill or a flat path to keep the effort steady.
Good for5k10kHalf marathonFTP
Season phaseBaseBuild