Ben's Brutal 10x1k Threshold

Workout - Ben's Brutal 10x1k Threshold

• 12min @ 6'30''/km
• 10min @ 5'40''/km
• 3min @ 6'30''/km
• 10 lots of:
  • 1.0km @ 5'12''/km
  • 1min rest
• 12min @ 6'30''/km

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Intro

Surviving 10x 1K In The Aussie Heat | Brutal Threshold Workout! from Ben Is Running is good viewing. Below is what you need to replicate the session yourself. Watch the full video for the rest of the context.

Key points

• Threshold focus: the structure is simple. A 10-minute run at LT1 (around 340-341 s/km), then 10 x 1 km repeats at LT2 (around 310-315 s/km).
• Heat adaptation: at 24-25 °C, heart rate climbs. Base your effort on feel rather than sticking to strict splits.
• Recovery: after the 10-minute block, take a 3-minute easy jog. Between each 1 km repeat, stand for 60 seconds.
• Training flexibility: on a trip? A single, longer LT2 session can replace a full double-threshold day while keeping your weekly volume intact.

Workout example

1. Warm-up (if needed): light jog.
2. Steady 10-minute run at Lactate Threshold 1 (around 340 s/km).
3. Rest: 3-minute easy jog before the repeats.
4. 10 x 1 km repeats at Lactate Threshold 2 (around 310-315 s/km) with 60 seconds standing recovery between repeats.
5. Cool-down: easy jog and stretching.

Tip: heat demands a slower pace than your usual LT2. Dial it back 5-10 s/km and check your heart rate to confirm you’re in the target zone.

Closing note

Try this session. Set your paces with the Pacing app based on your fitness, then take it on.

References

• Surviving 10x 1K In The Aussie Heat | Brutal Threshold Workout! - YouTube (YouTube Video)