Endurance program · Race strength

Threshold Ladder

Longer threshold intervals that build pace control and resistance to late-run fatigue.

Intermediate

60 min

Running shoes

Watch

Exercise 01

Easy Warm-Up

Sets

Reps

12 min

Rest

Equipment

None

Conversational pace, nasal breathing if possible.

Exercise 02

Sets

Reps

7 min

Rest

90 sec jog

Equipment

Watch

Comfortably hard: you can say a short sentence, not a paragraph.

Exercise 03

Sets

Reps

10 min

Rest

Equipment

None

Easy jog into light mobility work.