Session Focus
- Technique 20%
- Speed 40%
- Threshold / Tempo 100%
- Endurance 20%
This session is all about boosting your threshold run pace!
The main set is made up of 2 efforts at tempo pace with a short recovery between.
Ideally you’ll be a consistent pace throughout the rep – maybe choose a flat route if you can!
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 for a nice consistent pace within the efforts…
- 10 minutes at Tempo Pace
- 5 minutes at Very Easy Pace
- 10 minutes at Tempo Pace
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 for a nice consistent pace within the efforts…
- 12 minutes at Tempo Pace
- 5 minutes at Very Easy Pace
- 12 minutes at Tempo Pace
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 for a nice consistent pace within the efforts…
- 14 minutes at Tempo Pace
- 5 minutes at Very Easy Pace
- 14 minutes at Tempo Pace
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 for a nice consistent pace within the efforts…
- 16 minutes at Tempo Pace
- 5 minutes at Very Easy Pace
- 16 minutes at Tempo Pace
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 for a nice consistent pace within the efforts…
- 18 minutes at Tempo Pace
- 5 minutes at Very Easy Pace
- 18 minutes at Tempo Pace
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 for a nice consistent pace within the efforts…
- 20 minutes at Tempo Pace
- 5 minutes at Very Easy Pace
- 20 minutes at Tempo Pace
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…
