Free running workouts
Long Interval Workouts
28 longer sessions for building threshold, 10K, half marathon and marathon fitness, from the library my athletes train from. Every rep is set as a percent of your threshold pace.
- 28 workouts
- Paces as % of threshold
- Screenshot friendly
How the paces work
Every target is a percent of your threshold pace. 100 percent is your threshold pace, higher is faster and lower is slower. Your threshold pace sits close to your current 10K race pace. Not sure what that is? Put a recent race into the race time predictor.
| Pace | % of threshold |
|---|---|
| Sprint, flat out | 115 to 135% |
| 1K pace | 110 to 115% |
| 3K pace | 105 to 110% |
| 5K pace | 100 to 105% |
| 10K pace | 95 to 100% |
| Half marathon pace | 88 to 95% |
| Marathon pace | 83 to 88% |
| Long run pace | 75 to 83% |
| Easy | 65 to 75% |
| Warm up and cool down | 50 to 75% |
The workouts
Questions runners ask
What is a long interval workout?
A session of longer reps, usually 1km to 10km or 3 minutes and up, at or around threshold pace. They lift the pace you can hold for a long time.
How often should I do long intervals?
Once a week for most runners, alongside one shorter speed session and an easy long run. Keep the days either side easy.
What does 100% of threshold pace mean?
It means your threshold pace exactly. Higher percentages are faster, lower percentages are slower.
How do I find my threshold pace?
It sits close to your current 10K race pace. Use a recent race in the race time predictor to estimate your 10K pace, then use that here.
Can I load these onto my Garmin?
Every card is laid out so you can screenshot it and build it on your watch. Coaching members get them sent straight to their watch through the Final Surge app.
Are these suitable for marathon training?
Yes. Threshold sessions and long marathon pace reps sit at the heart of marathon training. Start with fewer reps if the full session is a big step up.
Want these built into a plan?
Ask the Coach members get sessions like these placed in the right week, sent to their watch, with paces set from their own threshold.