The 3-2-1 Speed Session

Workout - The 3-2-1 Speed Session

• 8min @ 7'00''/km
• 3 lots of:
  • 3min @ 4'30''/km
  • 1min rest
  • 2min @ 4'00''/km
  • 1min rest
  • 1min @ 3'30''/km
  • 3min @ 7'00''/km
• 3min @ 7'00''/km

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Here are the essentials from The Running Channel’s Do 2 Shorter Runs = 1 Long Run? so you can start the workout. The full video covers more.

Key points:

• One long run builds mental toughness in ways two split sessions can’t. But when your schedule is tight, two short efforts beat skipping the run.
• The “321” interval structure works on a treadmill (via Zwift), outdoors, or both. Useful for 5K and marathon training.
• Quick technique note: the Runners Knot keeps laces snug and high on your foot, easing pressure across the forefoot during sustained efforts.

Workout example, the 321 session:

1. 8-min warm-up at conversational pace.
2. 3-min interval at around 103% of your 5K pace (a bit quicker than race speed).
3. 1-min recovery at around 70% of 5K pace.
4. 2-min interval slightly faster than the 3-min effort.
5. 1-min recovery at the same easy pace.
6. 1-min hard interval, your fastest push of the set.
7. 3-min cool-down at easy pace.
8. Repeat the 3-2-1 sequence for a second round (a third is optional if you have more).

Closing note: Try the 321 session today and dial in paces with the Pacing app. The full video has more background and viewer questions.

References

• Do 2 Shorter Runs = 1 Long Run? | TRC Monthly Show - YouTube (YouTube Video)