6 x 90 s at 3k Effort for Beginners
Six 90 second efforts at about 3k effort with two minute jogs, short hard intervals that introduce faster running in small, repeatable doses.
- Duration
- 46 min
- Distance
- 8.6 kmestimated
- Effort
- 56
- Level
- Beginner
- Focus zone
- VO2max
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 |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalVO2max Hard, about 3k effort | 90 s | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 2.2 | 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
Ninety seconds is a short, clear unit for a first taste of hard intervals. You run six efforts at about 3k effort, which is faster than 5k pace and feels hard by the end of each repeat. Two minutes of easy jogging follow each one.
Short efforts at this intensity push the heart and lungs and improve your ability to run fast, while the long recovery keeps the session manageable. Do not sprint the start of each effort. Build into the pace over the first 15 seconds and hold it.
It suits beginners with a few weeks of regular running and some tempo work behind them. Use it once a week. Progress to eight repeats, then move on to 6 x 2 minutes or 5 x 3 minutes.
Tips
- Finish each effort feeling you could have run one more.
- Walk for the first 30 seconds of the recovery if you need to.
- A treadmill makes the pace easy to control.
Good for5kGeneral fitness
Season phaseBaseBuild