Broken Threshold 3 x (3 x 1 km)
Three sets of three 1 km repeats at threshold pace with 30 second rests and three minute jogs between sets, nine kilometers of threshold work.
- Duration
- 1 h 21 minestimated
- Distance
- 15.3 kmestimated
- Effort
- 105
- 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 |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Threshold, even pace | 1000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | Rest Stand or walk | 30 s | |
| 3 | RecoveryRecovery Easy jog between sets | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalThreshold Threshold, even pace | 1000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 4.2 | Rest Stand or walk | 30 s | |
| 5 | RecoveryRecovery Easy jog between sets | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 6.1 | IntervalThreshold Threshold, even pace | 1000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 6.2 | Rest Stand or walk | 30 s | |
| 7 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session breaks nine kilometers of threshold running into three sets. Each set has three kilometer repeats with only 30 seconds of standing rest between them, and three minutes of easy jogging separate the sets. Within a set, the short rests barely interrupt the effort.
The structure lets experienced runners collect a large volume of threshold work with good form. The 30 second rests keep heart rate high, while the longer jogs between sets let you reset before the next block. It is a demanding session, so hold the pace at threshold and do not let the short repeats turn into 10k pace.
It is for experienced runners with a high weekly volume who handle 2 x 20 minutes at threshold. Use it every two weeks in the build phase. A lighter version uses two sets.
Tips
- Stand still or walk slowly during the 30 second rests.
- Count the sets rather than the repeats to stay focused.
- Keep all nine splits within a few seconds of each other.
Good for10kHalf marathonMarathon
Season phaseBuild