Easier version
short
Harder version
long
Tempo RunRPE 8.4HardPro Level★★★★☆
THE THRESHOLD STAIRCASE
Ascending tempo blocks: 5-10-15-20 minutes with brief recovery - progressive duration challenge.
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: Build threshold endurance systematically, develop mental ability to extend hard efforts, improve lactate clearance.
Workout Overview
Duration
1h 5m
Distance
17km
Intensity
8.4/10
Target Race
Half Marathon
Terrain
road
Difficulty
★★★★☆
Tags
tempoprogressive durationthresholdendurance
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 9
19% of workout
5min Threshold
Training ZoneTempo
Effort Level
7/10
Duration5m
“Threshold effort”
Segment 2 of 9
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 3 of 9
2% of workout
10min Threshold
Training ZoneTempo
Effort Level
7/10
Duration10m
“Threshold effort”
Segment 4 of 9
12% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 5 of 9
2% of workout
15min Threshold
Training ZoneTempo
Effort Level
7/10
Duration15m
“Threshold effort”
Segment 6 of 9
19% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 7 of 9
2% of workout
20min Threshold
Training ZoneTempo
Effort Level
7/10
Duration20m
“Threshold effort”
Segment 8 of 9
25% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 9 of 9
12% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:21
Training Purpose
Build threshold endurance systematically, develop mental ability to extend hard efforts, improve lactate clearance.
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 Threshold Staircase
Ascending tempo blocks: 5-10-15-20 minutes with brief recovery - progressive duration challenge.
The Threshold Staircase
Repeat 1x: Ascending tempo blocks: 5-10-15-20 minutes with brief recovery - progressive duration challenge.
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.