Intervalos en umbral – 3 × 10 minutos

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)