2 km Threshold Plus 4 x 800 m
A 2 km threshold effort followed by four 800 m repeats at 5k pace, a combination session that tires the legs before the VO2max work.
- Duration
- 1 h 11 minestimated
- Distance
- 13.6 kmestimated
- Effort
- 91
- Level
- Advanced
- 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 | 20 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 2 km, threshold | 2000 m | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 4 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalVO2max 800 m, 5k pace | 800 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 5.2 | RecoveryRecovery Easy jog | 400 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This combination session starts with two kilometers at threshold pace. After a three minute jog you run four 800 m repeats at 5k pace, each followed by a 400 m jog. The threshold section leaves you slightly tired, so the 800s feel harder than they would on fresh legs.
Running fast after sustained work is what the second half of a race asks for. The session trains VO2max and the ability to hold good form when fatigue is already present. Keep the threshold effort honest but controlled, so the 800s can still be run at 5k pace.
It is for experienced runners preparing for 5k and 10k races. Use it in the build or peak phase every two to three weeks. To progress, extend the threshold section to 3 km or add a fifth 800.
Tips
- Hold the 2 km at threshold, not at 10k pace.
- Use the three minute jog to settle your breathing.
- Run all four 800s at the same pace.
Good for5k10k
Season phaseBuildPeak