6 x 1 km Threshold with Shrinking Rest
Six 1 km repeats at threshold pace with recoveries that shrink from 90 to 30 seconds, so the session grows closer to a continuous run.
- Duration
- 57 minestimated
- Distance
- 11.2 kmestimated
- Effort
- 76
- 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, even pace | 1000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 3 | RecoveryRecovery Easy jog, 90 s | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold Threshold, even pace | 1000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 5 | RecoveryRecovery Easy jog, 75 s | 75 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalThreshold Threshold, even pace | 1000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 7 | RecoveryRecovery Easy jog, 60 s | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalThreshold Threshold, even pace | 1000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 9 | RecoveryRecovery Easy jog, 45 s | 45 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalThreshold Threshold, even pace | 1000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 11 | RecoveryRecovery Easy jog, 30 s | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 12 | IntervalThreshold Threshold, last repeat | 1000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 13 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session keeps the repeats the same and changes the rest. You run six kilometer repeats at threshold pace. The first recovery jog lasts 90 seconds and each one after that is 15 seconds shorter, down to 30 seconds before the last repeat.
Shrinking rest means the session starts comfortably and gets harder as it goes, without any change in pace. The last repeats feel close to a continuous threshold run, which trains you to hold the pace while fatigue builds. It also stops you from starting too fast, since the early repeats feel easy with long rests.
It suits intermediate runners who handle 5 x 1600 m cruise intervals or 20 minutes at threshold. Use it in the build phase. To progress, run seven repeats or start the rests at 75 seconds.
Tips
- Hold the same pace on every repeat even when the rest gets short.
- Jog the recoveries rather than standing.
- Load the workout onto your watch so you do not have to count the rests.
Good for10kHalf marathon
Season phaseBuild