Fartlek session · Hard · 11 miles
1-3-1 Pyramid & Tempo Miles
Total fitness test.
Session
1 Mile / 1 / 2 / 3 / 2 / 1 / 1 Mile
Workout breakdown
10 minute warmup / 1 Mile @ tempo / 3 minute recovery / 1 minute @ threshold / 60s recovery / 2 minutes @ threshold / 60s recovery / 3 minutes @ threshold / 60s recovery / 2 minutes @ threshold / 60s recovery / 1 minute @ threshold / 3 minute recovery / 1 Mile @ tempo / 10 minute cool down.
Recovery
60s between short reps | 3 minutes before miles.
Training paces
- 1 Mile at tempo
- 1 minute at threshold
- 2 minutes at threshold
- 3 minutes at threshold
- 2 minutes at threshold
- 1 minute at threshold
- 1 Mile at tempo
Estimate personalized paces with the 5K pace calculator. Adjust any workout for your experience, conditions, and recovery.
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