The Gressier Threshold Challenge

Workout - The Gressier Threshold Challenge

• 20min @ 7'00''/km
• 400m @ 3'30''/km
• 1.0km @ 5'00''/km
• 2min rest
• 2.0km @ 5'00''/km
• 2min rest
• 2.0km @ 5'00''/km
• 2min rest
• 1.0km @ 5'00''/km
• 2min rest
• 2.0km @ 5'00''/km
• 2min rest
• 1.0km @ 5'00''/km
• 1.5km @ 7'30''/km

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Intro: Quick overview of “ENTRENO COMO JIMMY GRESSIER” from the Ismanon channel. A high-intensity session you can run today. Watch the full video for context.

Key points:

• Built around hard intervals at threshold pace (around 2:56 to 3:00 min/km).
• Warm-up: 20 min of easy running plus mobility work and light massage prep.
• Main block: 9 km of repeats on a 3.5 km asphalt course, with 2-minute recovery jogs between.
• Target HR around 160 bpm to stay in the lactate-building zone (around 2 to 3 mmol/L).

Workout example:

1. Warm-up: 20 min easy run (build pace gradually, finish with a couple of short pick-ups).
2. Intervals (9 km total):
   • 1 km at around 2:56 min/km
   • 2 km at around 2:56 min/km
   • 2 km at around 2:56 min/km
   • 1 km at around 2:56 min/km
   • 2 km at around 2:56 min/km
   • 1 km at around 2:56 min/km
   • Recovery: 2 min easy (jog or walk) between segments.
3. Cool-down: 1.5 km easy, HR below 120 bpm.

Practical tips:

• Pick a responsive speed shoe (the Puma Deviate Elite works well).
• Watch pace and HR with a running app. Target around 160 bpm on hard portions.
• Adjust segment lengths or tempo to your fitness.

Closing note: Scale the speeds to your training phase. Log the session in your app and adjust recovery or distance.

References

• ENTRENO COMO JIMMY GRESSIER 🔥🇫🇷 - YouTube (YouTube Video)