Fartlek session · Hard · 10 miles

3-5-1 Threshold Ladder

Time-based intervals.

Session

3 / 4 / 5 / 3 / 2 / 1

Workout breakdown

10 minute warmup / 3 minutes @ threshold / 60s recovery / 4 minutes @ threshold / 60s recovery / 5 minutes @ threshold / 60s recovery / 3 minutes @ threshold / 60s recovery / 2 minutes @ threshold / 60s recovery / 1 minute @ threshold / 10 minute cool down.

Recovery

60s between each rep.

Training paces

Estimate personalized paces with the 5K pace calculator. Adjust any workout for your experience, conditions, and recovery.

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