W14D4 - Threshold Run (Adapted)
Maintain strong but stable pace after long run
Total time
~41 minutes
Threshold pace
5:25-5:35/km
Total distance
6.5-7.5 km
Warm-up - 10 minutes
Easy pace: Z1/Z2 - Gentle preparation
Main Set - 3 blocks of threshold work
5 min threshold: 5:25-5:35/km - Controlled threshold pace
2 min recovery: Zone 2 (110-129 bpm) - Active recovery
Repeat pattern: Complete this 5min + 2min cycle three times (21 min total)
Cool-down - 10 minutes
Easy finish: Z1-Z2 - Gradual recovery
Execution Tips
- First block focus: Use to find rhythm and breathing pattern
- Avoid going out hard: Don't spike pace in first interval, sustain and close strong
- Form under fatigue: Control posture when tired, especially in final block
- Hydration awareness: Pay attention to hydration if weather remains warm
Training Objectives
- Post-long run activation: Activate threshold without accumulating fatigue
- Pace stability: Maintain strong but stable pace throughout intervals
- Cadence and posture: Focus on efficiency and form maintenance
- Recovery integration: Smart training after yesterday's long effort