Free running workouts
Short Interval Workouts
All 20 sessions from my Short Intervals and VO2 max library, the same workouts my athletes run in the Final Surge app. Every rep is set as a percent of your threshold pace, so the same session works for every runner.
- 20 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. These are the same pace windows I use in every plan.
| Pace | % of threshold |
|---|---|
| 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 short interval workout?
A session of fast reps, usually 15 seconds to 4 minutes or 100m to 1.2km, with short recoveries. They build speed, VO2 max and running economy in under an hour.
What does 110% of threshold pace mean?
It means 10 percent faster than your threshold pace. Higher percentages are faster, lower percentages are slower, and 100 percent is your threshold pace.
How do I find my threshold pace?
It sits close to your current 10K race pace. Use the threshold pace finder, or send me a recent race and I will work it out for you.
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, with paces set from their own threshold.
How often should I do short intervals?
Once a week is plenty for most runners, alongside one longer threshold session and an easy long run. Keep the days either side easy.
Should beginners do short intervals?
Build a few months of consistent easy running first. Then start with the lower effort sessions and run every rep at the slow end of the range.
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.