Running · Threshold
3 × 2K AT 10K PACE
3 × 2 km at 10K effort, ~2 min jog
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.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 023 × 2 km at 10K effort.
- 03Jog about 2 minutes between.
- 04Cool down 10 minutes.
SCALED VERSION
2 × 2 km, or 3 × 1.5 km.
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
RUNNING
3 × 2K at 10K Pace
3 × 2 km at 10K effort, ~2 min jog · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/3x2k-at-10k-pace
WARMUP15 min
Easy
INTERVAL2.0 km
10K effort
RECOVERY2 min
Easy jog
COOLDOWN10 min
Easy
RELATED WORKOUTS
- RunningThresholdDifficulty 4 of 5 — Very hard
Norwegian 5 × 2K
5 × 2 km at controlled threshold, 1 min rest
1 h 15Inspired by Ingebrigtsen brothers - 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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