Easy Run
Active recovery session
Duration
25 minutes
Target pace
7:45 - 8:15 min/km
Effort (RPE)
3/10
3
Very easy
Nasal breathing
Nasal breathing
Goal: Easy, conversational pace. Don't worry if your HR goes to 140-150 bpm, as long as it feels very light. Focus on comfort and natural movement.
Threshold Run
Anaerobic threshold work
Total duration
~45 minutes
Work pace
6:15 - 6:30 min/km
Work effort
7/10
Workout structure
Warm-up: 10 min at easy pace (8:00-8:15 min/km)
Main set: 4 × 5 min at threshold pace (6:15-6:30 min/km)
Recovery: 1:30 min between sets (8:00-8:30 min/km)
Cool-down: 5-10 min easy jog or walk
7
Intense but controlled
"Could I hold this for 1 hour?"
"Could I hold this for 1 hour?"
Workout tips
- Don't look at your heart rate: Focus on maintaining a steady effort by feel
- Use your experience: Your body already knows what a sustainable pace feels like from previous runs
- Threshold key question: "Could I hold this for an hour?"
- Progressive adaptation: Let the Garmin plan guide your structure
- Post-gym: On Wednesday, consider a walk or easy jog if you have energy