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Shared workout · Running

Threshold Intervals

Steps · 20Shared · Jul 26, 2026

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THE WORKOUT, STEP BY STEP

RUNNING

Threshold Intervals

Zone 4 / RPE 8 run with threshold and slightly above-threshold intervals.

WARMUP1.2 kmTarget: Pace 4:46/km-4:54/km

Warm-up 1200m steady @ RPE 3-4

WARMUPOpen

Dynamic warm-up drills ending on lap press

REST1 min

Rest 1:00

ACTIVE1.0 kmTarget: Pace 4:10/km-4:30/km

1000m at 21k pace

ACTIVE200 mTarget: Pace 5:00/km-5:30/km

200m easy

2×Repeat

ACTIVE1.1 kmTarget: Pace 3:40/km-4:10/km

1100m at 10k pace

REST1m 40sTarget: Pace 5:00/km-6:00/km

100s easy

2×Repeat

ACTIVE900 mTarget: Pace 3:40/km-4:10/km

900m at 10k pace

REST1m 30sTarget: Pace 5:00/km-6:00/km

90s easy

3×Repeat

ACTIVE700 mTarget: Pace 3:30/km-3:45/km

700m at 5k pace

REST1m 20sTarget: Pace 5:00/km-6:00/km

80s easy

COOLDOWN1.2 kmTarget: Pace 5:00/km-6:00/km

Warm-down 1200m easy

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