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RunThreshold

3 × 10 min Threshold

3 × 10 min at threshold, 1–2 min jog

Time
1h
Hard
30:00
in zones 4–5
Difficulty
ModerateDifficulty 2 of 5 — Moderate

What we typed

Warm up 15 min easy. 3 × (10 min at threshold effort, 90 s easy jog). Cool down 10 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

easy

15 minZ2
3×10 min

Rep

threshold effort

10 minZ4

Jog

1m 30sZ1

Cool down

easy

10 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

Threshold effort

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

3 × 6 minutes with 2 minutes' jog.

Build the scaled version in Forge

About this session

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.

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.