Threshold Run
Pace-adapted threshold training
Total duration
~46 minutes
Threshold pace
5:40-5:50/km
Total distance
7.5-8.5 km
Session Structure
10 min easy warm-up: 6:50-7:10/km (Z1-Z2)
8 min threshold pace: 5:40-5:50/km (Z4 - strong controlled)
2 min easy recovery: 6:45-7:10/km (Z2 soft jog)
Repeat 3 times: 3 blocks of 8 min threshold + 2 min recovery
~10 min free cool-down: 6:45-7:30/km based on sensations
Execution Tips
- First block: Start closer to 5:50/km and adjust if feeling good
- Breathing: Strong but controlled - avoid gasping like in speed sessions
- Cadence: Aim for >165 spm
- Recovery: Don't walk unless needed - easy jog to keep legs active
- Heart rate: If HR spikes, reduce pace but keep stride relaxed