Running · Threshold
3 × 10 MIN THRESHOLD
3 × 10 min at threshold, 1–2 min jog
WHAT IT TRAINS
Threshold volume broken into manageable pieces, so the pace stays controlled.
WHO IT'S FOR
Newer runners building toward continuous tempo runs, and anyone after a lighter threshold day.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 023 × 10 minutes at threshold effort with 1–2 minutes' easy jog between.
- 03Cool down 10 minutes.
SCALED VERSION
3 × 6 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
RUNNING59min 30s
3 × 10 min Threshold
3 × 10 min at threshold, 1–2 min jog · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/3x10-min-threshold-run
WARMUP15 min
easy
INTERVAL10 min
threshold effort
RECOVERY1m 30s
easy jog
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningThresholdDifficulty 3 of 5 — Hard
Norwegian 5 × 6 min
5 × 6 min at controlled threshold, 1 min rest
1 h - RunningThresholdDifficulty 3 of 5 — Hard
2 × 20 min Threshold
2 × 20 min at threshold, 2–4 min easy
1 h 15
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