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RunThreshold

5 × 1 Mile Threshold

5 × 1 mile at threshold, ~60 s rest

Time
≈1h05
Hard
≈34:50
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 15 min easy. 5 × (1 mi at threshold effort, 60 s rest). 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
5×1.6 km

Rep

threshold effort

1.6 kmZ4

Rest

1 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.

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 × 1 mile with 90 seconds' rest.

Build the scaled version in Forge

About this session

What it trains

Controlled threshold volume with just enough rest to keep every rep at the right effort.

Who it's for

10K to marathon runners who like to measure progress by the mile.

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.