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IntervalsRPE 8Hard★★★★★
THE KILOMETER COUNTDOWN (SHORT)
Descending kilometers: 5km-4km-3km-2km-1km with brief recovery
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Psychological relief of decreasing distance, massive volume
Workout Overview
Duration
1h 0m
Distance
10km
Intensity
8/10
Target Race
10K
Terrain
road
Difficulty
★★★★★
Tags
descendinghigh volumekilometers
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 7
26% of workout
3000m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration13m 10s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 2 of 7
23% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 3 of 7
5% of workout
2000m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration8m 47s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 4 of 7
15% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m
“Easy recovery”
Segment 5 of 7
5% of workout
1000m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 6 of 7
7% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 7 of 7
18% of workout
0:00
5:00
10:00
15:00
20:00
25:00
30:00
35:00
40:00
45:00
50:00
55:00
57:03
Training Purpose
Psychological relief of decreasing distance, massive volume
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
The Kilometer Countdown
Descending kilometers: 5km-4km-3km-2km-1km with brief recovery
The Kilometer Countdown
Repeat 1x: Descending kilometers: 5km-4km-3km-2km-1km with brief recovery
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.