Skip to content
FIT FILE FORGE
Get started

RunThreshold

3 × 2K at 10K Pace

3 × 2 km at 10K effort, ~2 min jog

Time
≈57 min
Hard
≈25:58
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 15 min easy. 3 × (2 km at 10K effort, 2 min 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
3×2 km

Rep

10K effort

2 kmZ4

Jog

2 minZ1

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.

10K 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

2 × 2 km, or 3 × 1.5 km.

Build the scaled version in Forge

About this session

What it trains

Long 10K-effort reps — the specific endurance a strong 10K needs.

Who it's for

10K and half-marathon runners with a threshold base.

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

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

Open ForgePlan a block with your coach

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.