If you only do one hard running session a week, make it a threshold session. It raises the pace you can hold for a long time, which is exactly what eight 1 km runs need.
What threshold feels like
Threshold effort is “comfortably hard”. You can speak a few words but not hold a conversation. It is a pace you could hold for around an hour in a race if you were fresh. It is hard, but controlled — not a sprint.
Why it works
Training at threshold teaches your body to sustain a higher pace before fatigue builds rapidly. For hybrid racing, that means running faster between stations without falling apart.
Three sessions
1. Cruise intervals
- 4 to 6 × 1 km at threshold pace, with 1 minute of easy jogging between.
2. Tempo run
- 20 minutes continuous at threshold pace, after a warm-up.
3. Longer intervals
- 3 × 2 km at threshold pace, with 2 minutes of easy jogging between.
Always warm up with 10 to 15 minutes of easy running, and cool down afterwards.
How often
Once a week is enough for most hybrid racers. It is hard work, and you need recovery for strength and station sessions.
Common mistakes
- Going too fast. Threshold is controlled. If you finish unable to speak, you went too hard.
- Doing it too often. Once a week, perhaps twice for experienced runners.
- Skipping the warm-up.
Adding stations
Once you are comfortable, you can add a station between some of the intervals — for example 20 wall balls between 1 km efforts. That combines threshold work with compromised running. See compromised running.
Related
Zone 2 for hybrid racers covers the easy running that supports threshold work.