Easier version
short
Harder version
long
IntervalsRPE 9.3Hard★★★★★
THE 1000M TRIPLE
3 sets of 4x1000m at different pace zones
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: Three distinct pace zones in one session
Workout Overview
Duration
1h 30m
Distance
17km
Intensity
9.3/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
1000mthree zonesprogressive
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 25
15% 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 2 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 3 of 25
2% 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 4 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 5 of 25
2% 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 6 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 7 of 25
2% 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 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 9 of 25
2% 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 10 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 11 of 25
2% 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 12 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 13 of 25
2% 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 14 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 15 of 25
2% 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 16 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 17 of 25
2% of workout
1000m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“3K pace effort”
Segment 18 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 19 of 25
2% of workout
1000m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“3K pace effort”
Segment 20 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 21 of 25
2% of workout
1000m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“3K pace effort”
Segment 22 of 25
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 23 of 25
2% of workout
1000m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“3K pace effort”
Segment 24 of 25
4% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 25 of 25
10% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:40
Training Purpose
Three distinct pace zones in one session
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 1000m Triple
3 sets of 4x1000m at different pace zones
The 1000m Triple
Repeat 1x: 3 sets of 4x1000m at different pace zones
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.