Short Interval Run

High Intensity

Duration 45 min

  • 5 minutes Zone 1
  • 5 minutes Zone 2
  • 10 x (1 minute Zone 5 / 2 minutes Zone 1)
  • 5 minutes Zone 1

5 min

6:13 – 7:53 /km

@ Zone 1 (60% – 76%)

5 min

5:26 – 6:12 /km

@ Zone 2 (77% – 87%)

Repeat 10x

5:05 – 5:25 /km

@ Zone 5 (101% – 105%)

6:13 – 7:53 /km

@ Zone 1 (60% – 76%)

5 min

6:13 – 7:53 /km

@ Zone 1 (60% – 76%)

Note: Zones depend on your individual lactate threshold.  Every athlete has a different threshold pace and therefore a different allocated pace to the zones. Your pace might be slower or faster. 

Depending on your skill level the duration of the runs will also change. Beginner will have shorter daily sessions than an Advanced Ultra Distance Runner. 

  • Chose the right one for You

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