Threshold Speed Test

Workout - Threshold Speed Test

• 15min @ 6'55''/km
• 5 lots of:
  • 600m @ 6'00''/km
  • 2min rest
• 10min @ 6'55''/km

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Intro: here’s what to know about the Hoka One One RINCON - SPEED Test from The FOD Runner. Worth a watch. The workout essentials are below so you can get started. See the full video for context.

Key points:

• The runner did a threshold-style speed test on undulating trails, targeting half-marathon pace (roughly 6:00 min/km, or about 3:20 to 3:30 per 0.6 km repeat).
• Recovery intervals were shortened to 2 minutes instead of the usual 3, keeping HR elevated while staying just below the anaerobic threshold.
• The watch only supports 0.6 km intervals, so each repeat covered exactly 600 m.
• The shoe felt light, responsive, and grippy on damp gravel, well suited to short speed work and sustained tempo runs.
• Pro tip: start slightly uphill and use the downhill section to ease into target pace.

Workout example:

Warm-up: 10-15 min easy run on trails

Main set (repeat 4-6 times):
  • 0.6 km (≈600 m) at ~6:00 min/km (target 3:20-3:30 per repeat)
  • 2 min easy jog or walk recovery

Cool-down: 10 min easy jog

Adjust repeat count based on how you feel. Stay just below threshold with steady HR elevation.

Closing note: try this threshold interval workout. Adjust paces for your own half-marathon goal and log it in the Pacing app.

References

• Hoka One One RINCON - SPEED Test | FOD Runner - YouTube (YouTube Video)