Threshold 3×10
Three ten-minute blocks at threshold: comfortably hard, a pace you could hold for about an hour, roughly your 10 km to half-marathon pace. You can still say a short sentence. Even pacing beats a fast start; the last block should feel like the first.
- Time
- 51 min
- Main set
- 3 × 10:00 steady
- Good for
- Run, Treadmill, Bike
Warm-up3 × 10:00 steadyCool-down
The session
- 10:00Warm-upEasy
- 3 ×
- 10:00ThresholdTen minutes at threshold. Hard, but steadySteady
- 2:00RecoveryEasy jog. Stay looseEasy
- 5:00Cool-downEasy
How to pace it
Threshold is comfortably hard: a pace you could hold for about an hour in a race, roughly between your 10 km and half-marathon pace. You can say a short sentence, not hold a conversation. The test is the third block: if it is much slower than the first, you started too fast.
Who it’s for
Runners training for anything from 10 km to the marathon. It builds the pace you can sustain rather than your top speed, and it is controlled enough to sit in a week next to a harder session.
Running it as a group
Threshold works well in a group because it is controlled. Faster and slower runners each hold their own pace, and the two-minute jogs bring everyone back together on the same cue.
Source
Close to the cruise intervals in Jack Daniels' Daniels' Running Formula.
Host the Threshold 3×10 in PacePack
Pick it from the program library, share the code, and every phone in the group runs it on the same second, with a voice calling every interval and its effort.
The program library is part of Pro, with a 7-day free trial on the yearly plan. On Free, host the same timing as a Quick session: 3 × 10:00 with 2:00 recovery, a 10:00 warm-up and a 5:00 cool-down, for up to three runners.
iPhone only for now. Android is coming soon.
