Threshold Floats 12 x 400 m
Twelve 400 m repeats slightly faster than threshold, each followed by a 200 m float at marathon pace, a continuous 7.2 km session without jogging.
- Duration
- 1 h 08 minestimated
- Distance
- 13.5 kmestimated
- Effort
- 93
- 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 |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 12 ×Repeat these steps | |||
| 3.1 | IntervalThreshold 400 m, about 10k pace | 400 m | 102-105% threshold pace89-94% HRmax101-104% FTP |
| 3.2 | RecoveryTempo Float 200 m, marathon pace | 200 m | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session never slows to a jog. You run 400 m slightly faster than threshold, about 10k pace or a touch quicker, then float 200 m at marathon pace and go straight into the next 400. Twelve rounds make 7.2 km of continuous running.
The faster sections push you just above threshold, and the floats ask you to clear lactate while still running at a real pace. That combination trains the ability to recover on the move, which helps when the pace changes in a race. The average pace across the session lands close to threshold.
It is for experienced runners who already handle 20 minutes at threshold and cruise intervals. Use it every two to three weeks in the build phase on a track. To make it easier, start with eight rounds or slow the floats slightly.
Tips
- Keep the floats honest, since a jog turns this into a different workout.
- Run the 400s at the same pace from first to last.
- Use the track markings to change pace at the right point.
Good for5k10kHalf marathon
Season phaseBuild