Threshold Sandwich 10-10-10 min
Thirty minutes of continuous running as 10 minutes at threshold, 10 at marathon pace and 10 at threshold again, without any jog breaks.
- Duration
- 55 min
- Distance
- 10.9 kmestimated
- Effort
- 73
- 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 Threshold | 10 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 3 | IntervalTempo Marathon pace, settle | 10 min | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 4 | IntervalThreshold Threshold again | 10 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This continuous session wraps a block of marathon pace between two threshold blocks. You run ten minutes at threshold, ease to marathon pace for ten minutes without stopping and then return to threshold for the final ten minutes.
The marathon pace block in the middle is not a recovery jog. It lets your breathing settle while you keep running at a real pace, and the second threshold block then starts on tired legs. That trains you to lift the pace again after a steady phase, which helps in the second half of a half marathon.
It suits intermediate runners who handle 20 minutes continuous at threshold. Use it in the build phase every two weeks. It works well on a treadmill. To progress, extend each block to 12 minutes.
Tips
- Keep the middle block at marathon pace, not slower.
- Lift the pace back to threshold over about 30 seconds.
- Run both threshold blocks at the same pace.
Good for10kHalf marathonFTP
Season phaseBuild