Cardio sessionFree
Threshold Intervals – 3 × 10 Minutes
Bank time at threshold without going into the red
60
min
3 blocks of 10 minutes in zone 4 with 2 minutes of easy jogging between.
What does the session look like?
1 h
Total time
62
Training load
01 h
Time in each zone
Z1 · 15 min (25%) Z2 · 15 min (25%) Z4 · 30 min (50%)
Step by step
Running
Warm up
- 15 min at Z1 → Z2 (Gradual build)
Threshold3 ×
- steady: 10 min at Z4, RPE 7 (Half-marathon effort, smooth and controlled)
- jog: 2 min at Z1 (Easy jog)
3 × (10 min at Z4, RPE 7 / 2 min at Z1)
Cool down
- 9 min at Z1 (Easy jog)
Who is it for?
Experienced runners preparing for a half marathon or marathon.
Who is it not for?
Beginners or runners without a solid aerobic base.
