Threshold Over-Unders 3 x 2 km
Three 2 km repeats that switch from half marathon pace to 10k pace at halfway, training you to handle pace changes around threshold.
- Duration
- 58 minestimated
- Distance
- 11.4 kmestimated
- Effort
- 77
- Level
- Intermediate
- Focus zone
- Sweet spot
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 |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Under, half marathon pace | 1000 m | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 2.2 | IntervalThreshold Over, 10k pace | 1000 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 2.3 | RecoveryRecovery Easy jog | 2 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
In this session every 2 km repeat has two halves. You run the first kilometer a little below threshold at about half marathon pace and the second kilometer a little above it at about 10k pace. Two minutes of easy jogging follow each repeat.
Switching between just under and just over threshold teaches your body to clear lactate while still running hard. The second kilometer of each repeat feels clearly harder than the first, and that change is what races ask of you when the pace lifts. The average pace across each repeat lands close to threshold.
It suits intermediate runners who know their threshold and 10k pace. Use it in the build phase for 10k and half marathon goals. To progress, add a fourth repeat or shorten the jogs to 90 seconds.
Tips
- Make the pace change at the kilometer mark clear but smooth.
- Do not let the under kilometer drift toward the over pace.
- Use a measured road or a track so the halves are exact.
Good for10kHalf marathon
Season phaseBuild