Threshold Build 1-2-3 km
Three threshold repeats of 1, 2 and 3 km at the same pace with short jogs, so each repeat asks you to hold threshold for longer.
- Duration
- 56 minestimated
- Distance
- 11 kmestimated
- Effort
- 75
- 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 |
| 2 | IntervalThreshold 1 km, find threshold pace | 1000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 3 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold 2 km, same pace | 2000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 5 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalThreshold 3 km, hold the pace | 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
In this session the pace stays the same while the repeats get longer. You run 1 km, 2 km and 3 km at threshold pace, with 90 seconds of easy jogging after the first repeat and two minutes after the second. The total is six kilometers at threshold.
The short first repeat lets you find the right pace before the real work begins. The 3 km at the end is the main test, run when you are already tired, much like the middle kilometers of a 10k or half marathon. If the last kilometer slows down clearly, the first two repeats were too fast.
It suits intermediate runners preparing for 10k to half marathon races. Use it in the build phase as an alternative to cruise intervals. To progress, add a 4 km repeat at the end.
Tips
- Use the 1 km to lock in the pace you will hold for the whole session.
- Keep the jogs easy and short.
- Run the 3 km with even kilometer splits.
Good for10kHalf marathon
Season phaseBuild