8 x 3 min Threshold with 1 min Jog
Eight 3 minute efforts at threshold pace with one minute jogs, short threshold repeats that add up to 24 minutes of controlled hard running.
- Duration
- 57 min
- Distance
- 11.1 kmestimated
- Effort
- 74
- 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 |
| 8 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Threshold, not faster | 3 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryRecovery Easy jog | 1 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
Short threshold repeats are easier to pace than long blocks. In this session you run eight efforts of three minutes at threshold pace, each followed by one minute of easy jogging. The total is 24 minutes at threshold.
With a work to rest ratio of three to one, heart rate stays high throughout, yet each break lets you reset your form. The short efforts tempt you to run faster than threshold, so keep a lid on the pace. Threshold stays threshold even when the repeat lasts only three minutes.
It suits intermediate runners who want threshold volume with a little variety, and it works well on a treadmill. Use it once a week in the build phase. To progress, add two more repeats or cut the jog to 45 seconds.
Tips
- Run every repeat at the same pace, including the first.
- Keep the jog moving for the full minute.
- If the last two repeats feel like 5k effort, slow down next time.
Good for5k10kHalf marathonFTP
Season phaseBaseBuild