Running · Threshold
6 × 1K AT 10K PACE
6 × 1 km at 10K effort, 60–90 s jog
WHAT IT TRAINS
10K race rhythm — between threshold and VO2max.
WHO IT'S FOR
10K runners and half-marathoners.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 026 × 1 km at 10K effort.
- 03Jog 60–90 seconds between.
- 04Cool down 10 minutes.
SCALED VERSION
4 × 1 km with 90 seconds' jog.
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
6 × 1K at 10K Pace
6 × 1 km at 10K effort, 60–90 s jog · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/6x1k-at-10k-pace
WARMUP15 min
easy
INTERVAL1.0 km
10K effort
RECOVERY1m 15s
easy jog
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningThresholdDifficulty 4 of 5 — Very hard
3 × 2K at 10K Pace
3 × 2 km at 10K effort, ~2 min jog
1 h - RunningThresholdDifficulty 3 of 5 — Hard
Norwegian 10 × 1K
10 × 1 km at controlled threshold, ~60 s rest
1 h 10
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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.