5min from 63 to 72% of 10k pace2min Easy3min from 72 to 99% of 10k pace1min Easy2min @ 96% of 10k pace2min @ 102% of 10k pace2min @ 96% of 10k pace1min 30sec Easy2min @ 96% of 10k pace2min @ 102% of 10k pace2min @ 96% of 10k pace1min 30sec Easy2min @ 96% of 10k pace2min @ 102% of 10k pace2min @ 96% of 10k pace1min 30sec Easy2min @ 96% of 10k pace2min @ 102% of 10k pace2min @ 96% of 10k pace5min from 75 to 25% of 10k pace
Workout overview

Duration: 44m 30s

Zone distribution

Z1: 4m

Z2: 14m

Z3: 2m

Z4: 25m

Z5: -

Z6: -

8%
32%
3%
56%
0%
0%

The aim of this session is to develop your threshold running. This session is known as a under-over session, meaning we're doing 4 x 6 minute reps as 2 minutes below, 2 minutes above, and 2 minutes below threshold place. This variable pace stresses your physiology and pushes up your threshold speed. Threshold is the point at which the powerhouse of the muscle cell (mitochondria) can no longer produce energy (ATP) aerobically. As such, threshold training is performed at a high intensity, somewhere around 7 or 8 out of 10 in terms of perceived intensity. Be sure to have your legs tip-top before getting stuck into this session! PS. It's also a great session to do off the bike.

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