Surviving 10x 1K In The Aussie Heat | Brutal Threshold Workout! - Ben Is Running

Aug 13, 2025

Intro

This is a quick summary of Surviving 10x 1K In The Aussie Heat | Brutal Threshold Workout! from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Threshold focus: 10‑minute run at LT1 (≈ 340‑341 s/km) followed by 10 × 1 km repeats at LT2 (≈ 310‑315 s/km).
Heat adaptation: In 24‑25 °C heat, expect heart‑rate to be higher; prioritize perceived effort over exact splits.
Recovery strategy: 3‑minute easy jog after the 10‑minute block, then 60 seconds standing recovery between each 1‑km repeat.
Training flexibility: When traveling, you can replace a double‑threshold day with a single, longer LT2 session to maintain volume.

Workout Example

Warm‑up (optional) – easy jog.
10‑minute steady run at Lactate Threshold 1 (~340 s/km).
Rest: 3‑minute easy jog before repeats.
10 × 1 km repeats at Lactate Threshold 2 (~310‑315 s/km) with 60 seconds standing recovery between each repeat.
Cool‑down – easy jog and stretch.

Tip: In hot conditions, aim for a slightly slower pace than your usual LT2 (e.g., add 5‑10 s per km) and monitor heart‑rate to stay in the right zone.

Closing Note

Give this brutal threshold session a try today—adjust the paces to fit your own fitness level using the Pacing app, and enjoy the challenge! Good luck and happy running into 2025!