Session Focus
- Technique 20%
- Speed 40%
- Threshold / Tempo 90%
- Endurance 30%
This session is all about boosting your threshold run pace!
If you aren’t sure which level to do, head over to our Training Plans section, or simply work through one each week starting at Level 1!
SESSION PLANS
Level 1
WARM UP
A bit of mobility and build effort…
- 10 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘VE Pace’ to ‘E Pace’
MAIN SET
Aim to gradually build your pace throughout the effort!
We’d recommend doing this run purely by feel to learn how you judge your effort.
BUT if you want a rough target you should be starting around E Pace and smoothly building to finishing slightly faster than your Tempo Pace.
- 20 minutes progressive effort
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Level 2
WARM UP
A bit of mobility and build effort…
- 10 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘VE Pace’ to ‘E Pace’
MAIN SET
Aim to gradually build your pace throughout the effort!
We’d recommend doing this run purely by feel to learn how you judge your effort.
BUT if you want a rough target you should be starting around E Pace and smoothly building to finishing slightly faster than your Tempo Pace.
- 25 minutes progressive effort
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Level 3
WARM UP
A bit of mobility and build effort…
- 10 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘VE Pace’ to ‘E Pace’
MAIN SET
Aim to gradually build your pace throughout the effort!
We’d recommend doing this run purely by feel to learn how you judge your effort.
BUT if you want a rough target you should be starting around E Pace and smoothly building to finishing slightly faster than your Tempo Pace.
- 30 minutes progressive effort
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Level 4
WARM UP
A bit of mobility and build effort…
- 10 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘VE Pace’ to ‘E Pace’
MAIN SET
Aim to gradually build your pace throughout the effort!
We’d recommend doing this run purely by feel to learn how you judge your effort.
BUT if you want a rough target you should be starting around E Pace and smoothly building to finishing slightly faster than your Tempo Pace.
- 35 minutes progressive effort
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Level 5
WARM UP
A bit of mobility and build effort…
- 10 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘VE Pace’ to ‘E Pace’
MAIN SET
Aim to gradually build your pace throughout the effort!
We’d recommend doing this run purely by feel to learn how you judge your effort.
BUT if you want a rough target you should be starting around E Pace and smoothly building to finishing slightly faster than your Tempo Pace.
- 40 minutes progressive effort
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Level 6
WARM UP
A bit of mobility and build effort…
- 10 minutes at ‘VE Pace’
(Insert 2 x 20 seconds of high knees + 2 x 20 seconds of heel flicks)
Then…
- 5 minutes building from ‘VE Pace’ to ‘E Pace’
MAIN SET
Aim to gradually build your pace throughout the effort!
We’d recommend doing this run purely by feel to learn how you judge your effort.
BUT if you want a rough target you should be starting around E Pace and smoothly building to finishing slightly faster than your Tempo Pace.
- 45 minutes progressive effort
COOL DOWN
Slow it right down…
- 10 minutes reducing from E Pace to VE Pace
Run Paces
If you aren’t familiar with the run paces in this session head over to our Run Calculator…
Run Drills
If you aren’t familiar with some of the drills in this session head over to our Run Videos section…
