Easier version
short
Harder version
long
IntervalsRPE 8.4HardPro Level★★★★☆
PROGRESSIVE DISTANCE BUILDER
Building blocks: 400-600-800-1000-1200-1600m at same pace
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: Mental challenge maintaining pace as distance increases
Workout Overview
Duration
1h 5m
Distance
14km
Intensity
8.4/10
Target Race
10K
Terrain
track
Difficulty
★★★★☆
Tags
progressive distanceconsistent pace
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 13
25% of workout
400m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration1m 43s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 2 of 13
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 3 of 13
3% of workout
600m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration2m 35s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 4 of 13
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 5 of 13
3% of workout
800m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration3m 27s
* Estimated at 4:12/km pace for threshold effort
“10K pace effort”
Segment 6 of 13
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 7 of 13
3% of workout
1000m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration4m 23s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 8 of 13
7% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 9 of 13
3% of workout
1200m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration5m 16s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 10 of 13
9% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 11 of 13
3% of workout
1600m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration7m 1s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 12 of 13
12% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 13 of 13
17% 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
59:25
Training Purpose
Mental challenge maintaining pace as distance increases
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
Progressive Distance Builder
Building blocks: 400-600-800-1000-1200-1600m at same pace
Progressive Distance Builder
Repeat 1x: Building blocks: 400-600-800-1000-1200-1600m at same pace
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.