Threshold session for this week from Matt Bidwell

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then

Endurance session – 4  x 1600m off 60 secs recovery. Finish with 4 x 15 second fast hill efforts with walk back down recovery

The aim is to run these at threshold intensity (upper zone 2 / top of zone 2). So don’t let the HR drift into zone 3 – cap your effort at top of zone 2. Take a few minutes break before finishing with the fast hill efforts (fast but in control). Take plenty of recovery after each effort as you walk back down the hill.

For people not using heart rate – use pace chart below for estimate of pace per mile or km:

Current 5kCurrent 10kThresholdThreshold
Pace per milePace per km
0:30:401:03:4610:1206:22
0:29:511:02:0310:0006:15
0:29:051:00:2609:4406:05
0:28:210:58:5409:3205:58
0:27:390:57:2609:1605:47
0:27:000:56:0309:0405:40
0:26:220:54:4408:5205:32
0:25:460:53:2908:4005:25
0:25:120:52:1708:2805:18
0:24:390:51:0908:2005:13
0:24:080:50:0308:0805:05
0:23:380:49:0108:0005:00
0:23:090:48:0107:4804:53
0:22:410:47:0407:4004:47
0:22:150:46:0907:3204:43
0:21:500:45:1607:2404:37
0:21:250:44:2507:1604:32
0:21:020:43:3607:0804:27
0:20:390:42:5007:0004:23
0:20:180:42:0406:5204:17
0:19:570:41:2106:4404:13
0:19:360:40:3906:4004:10
0:19:170:39:5906:3204:05
0:18:580:39:2006:2804:03
0:18:400:38:4206:2003:58
0:18:220:38:0606:1603:55
0:18:050:37:3106:1203:53
0:17:490:36:5706:0403:48
0:17:330:36:2406:0003:45
0:17:170:35:5205:5603:43
0:17:030:35:2205:5203:40
0:16:480:34:5205:4403:35
0:16:340:34:2305:4003:33
0:16:200:33:5505:3603:30
0:16:070:33:2805:3203:28
0:15:540:33:0105:2803:25

Finish with 5 to 10 mins running as a warm-down.

Let Matt know if you have any questions.