Run Threshold Workout

Uncategorized Apr 27, 2018

RUN Workout - Threshold Progression Series

This is one of my favorite run workouts for improving running economy at Threshold.  Make sure to include a Warm Up and Cool Down.

Warm Up: 15 min total

10 min Easy build to Moderate effort

5 x 30 sec Accelerations (aka Strides) with 30 sec Easy recovery jog

 

Cool Down:

10 – 15 min Easy

 

Each week the Main set of the workout gets progressively harder.

 

Week 1 Main Set  -  1 to 4 sets of:

4 min Moderately Hard to Hard, Between Half Marathon and 10k pace/effort

1 min Hard, 5k pace/effort

90 sec Walk Recovery

30 sec Moderate, Aerobic pace/effort

 

Week 2 Main Set  -  1 to 4 sets of:

3 min Moderately Hard to Hard, Between Half Marathon and 10k pace/effort

2 min Hard, 5k pace/effort

90 sec Walk Recovery

30 sec Moderate, Aerobic pace/effort

 

Week 3 Main Set  -  1 to 4 sets of:

2:30 min Moderately Hard to Hard, Between Half Marathon and 10k pace/effort

2:30 min Hard, 5k pace/effort

90 sec Walk Recovery

30 sec Moderate, Aerobic pace/effort

 

Week 4 Main Set  -  1 to 4 sets of:

2 min Moderately Hard to Hard, Between Half Marathon and 10k pace/effort

3 min Hard, 5k pace/effort

90 sec Walk Recovery

30 sec Moderate, Aerobic pace/effort

Week 5 Main Set  -  1 to 4 sets of:

1 min Moderately Hard to Hard, Between Half Marathon and 10k pace/effort

4 min Hard, 5k pace/effort

90 sec Walk Recovery

30 sec Moderate, Aerobic pace/effort

 

Week 6 Main Set  -  1 to 4 sets of:

0 min Moderately Hard to Hard, Between Half Marathon and 10k pace/effort

5 min Hard, 5k pace/effort

90 sec Walk Recovery

30 sec Moderate, Aerobic pace/effort