Running · Threshold
2 × 20 MIN THRESHOLD
2 × 20 min at threshold, 2–4 min easy
WHAT IT TRAINS
Forty minutes at threshold — a big aerobic stimulus for half-marathon and marathon runners.
WHO IT'S FOR
Half-marathoners and marathoners, and 10K runners with a solid base.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 0220 minutes at threshold effort.
- 03Jog easily for 2–4 minutes.
- 0420 minutes at threshold effort. Cool down 10 minutes.
SCALED VERSION
2 × 12 minutes, or 3 × 10 minutes with 2 minutes' jog.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING1h 11min
2 × 20 min Threshold
2 × 20 min at threshold, 2–4 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/2x20-min-threshold-run
WARMUP15 min
easy
INTERVAL20 min
threshold effort
RECOVERY3 min
easy jog
COOLDOWN10 min
easy
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Canova 4 × 6K
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2 h 30Inspired by Renato CanovaElite · scaled version inside
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