Running · Threshold
5 × 1 MILE THRESHOLD
5 × 1 mile at threshold, ~60 s rest
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.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 025 × 1 mile at threshold effort with about 60 seconds' rest.
- 03Cool down 10 minutes.
SCALED VERSION
3 × 1 mile with 90 seconds' rest.
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
5 × 1 Mile Threshold
5 × 1 mile at threshold, ~60 s rest · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/5x1-mile-threshold
WARMUP15 min
easy
INTERVAL1.6 km
threshold effort
REST1 min
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningThresholdDifficulty 3 of 5 — Hard
Daniels Cruise Intervals
5–6 × 1 mile at threshold, 60 s rest
1 h 05Inspired by Jack Daniels - RunningThresholdDifficulty 3 of 5 — Hard
Norwegian 10 × 1K
10 × 1 km at controlled threshold, ~60 s rest
1 h 10 - RunningThresholdDifficulty 4 of 5 — Very hard
Norwegian 5 × 2K
5 × 2 km at controlled threshold, 1 min rest
1 h 15Inspired by Ingebrigtsen brothers
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