Run Club 7/01

Threshold Run

Warm-Up (10 min): Easy Z1–2 + 3 × 20 s strides (Z3–4)

Main Set (30 min)

3 × 8 min @ Threshold

• RPE 6–7

• “Comfortably hard” but controlled

• ~ +0:20–0:40 per km slower than 5 km pace

Recovery:

• 2 min easy jog between reps

• RPE 2–3

You should feel like you could complete a 4th rep if needed.

Cool-Down (5–7 min): Easy Z1