Raise your running threshold in 12 weeks
Test, build, re-test. One block aimed at one number, your threshold pace, the pace that decides your 10K and half marathon. It ends with a 30-minute test, not a race, so you see exactly how far it moved.
Plan details
- 👉 Who it is for: experienced runners on 4 or more runs a week and want a higher threshold before their next race block
- 👉 Method: polarized 80/20. Most running easy; one threshold session a week that grows from 6×5′ to 2×20′ at threshold pace
- 👉 12 weeks: three blocks of 3 build weeks + 1 recovery week, the last ending in a short taper and the final test
- 👉 30-minute test in week 1, again in week 5 so your paces keep up with you, and in week 12
- 👉 Pace-based zones from your own test, heart rate as the check in heat and hills
- ♻️ Re-usable: apply the plan again free, unlimited times. It never gets easier, you get faster
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Strength included: two gym sessions a week (Strength A and B for runners, 60 minutes: a squat day and a hinge day, with the loading progression written into every session).
Looking for other levels, distances, durations or a different focus?
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Triaperformance | IRONMAN U & ESCI Certified Coaching | Triathlon, Running, Cycling, Duathlon
🇪🇸 Iván Koch, Triaperformance. Coach de triatlón y running. TrainingPeaks Level 2 Accredited Coach, ESCI Certified Coach (IRONMAN U 2025). Coaching 1:1 y planes en español, inglés y portugués. Método polarizado y basado en datos: test, zonas, análisis, re-test. triaperformance.com
🇺🇸 Triathlon and running coach. TrainingPeaks Level 2 Accredited, ESCI Certified. 1:1 coaching and training plans in Spanish, English and Portuguese. Data-driven, polarized: test, zones, analysis, re-test.