Cutdown 5 x 1000 m from 10k to 3k Pace
Five 1000 m repeats that start at 10k pace and get a little faster each time, ending at about 3k pace, with two minute jogs between them.
- Duration
- 59 minestimated
- Distance
- 11.7 kmestimated
- Effort
- 80
- Level
- Intermediate
- 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 |
| 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 |
| 3 | IntervalThreshold 10k pace | 1000 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 4 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | IntervalVO2max Between 10k and 5k pace | 1000 m | 103-106% threshold pace92-98% HRmax102-105% FTP |
| 6 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 7 | IntervalVO2max 5k pace | 1000 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 8 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 9 | IntervalVO2max Between 5k and 3k pace | 1000 m | 107-110% threshold pace92-98% HRmax106-110% FTP |
| 10 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 11 | IntervalVO2max 3k pace, strong finish | 1000 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 12 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
In this cutdown every kilometer repeat is a little faster than the one before. You start at 10k pace and finish the fifth repeat at about 3k pace, with the three repeats in between stepping down gradually through 5k pace. Two minutes of easy jogging separate the repeats.
Because the first repeats are controlled, the session eases you into hard running and saves the quick repeats for the end. It trains the ability to speed up while tired and gives a clear sense of how the different race paces feel. Make each step a small and steady change.
It suits intermediate runners preparing for 5k and 10k races, and it is a good choice when you are unsure of your current pace. Use it in the build phase. To progress, add a sixth repeat at 3k pace or shorten the jogs to 90 seconds.
Tips
- Treat the first repeat as an extended warm-up at 10k pace.
- Run each repeat a few seconds faster than the one before.
- Keep the last repeat strong but in control.
Good for5k10k
Season phaseBuild