Threshold Cutdown 3 x 2 km
Three 2 km repeats that move from just below threshold to 10k pace with two minute jogs, which trains you to speed up while fatigue builds.
- Duration
- 56 minestimated
- Distance
- 11.1 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 Just below threshold | 2000 m | 96-99% threshold pace84-89% HRmax93-97% FTP |
| 3 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold Threshold | 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 10k pace, strong finish | 2000 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 7 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Each repeat in this session is a little faster than the one before. The first 2 km sits just below threshold, the second at threshold and the third at about 10k pace. Two minutes of easy jogging separate the repeats.
The cutdown structure keeps the early work controlled and saves the faster running for the end, when you are already tired. That makes it a good rehearsal for the second half of a 10k or half marathon. It also stops you from starting too fast, since the first repeat is clearly the slowest of the three.
It suits intermediate runners in the build phase. Use it in place of a steady threshold session every second or third week. To progress, add a fourth repeat at the same pace as the third.
Tips
- Make the pace change between repeats small and clear.
- Hold good form on the last repeat even as it gets harder.
- Jog the breaks slowly.
Good for10kHalf marathon
Season phaseBuild