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. This one’s worth your time if you want a solid high-intensity session you can replicate today. The full video has more context, so check it out if you want the complete picture.

Key Points:

• Structured around hard intervals at threshold pace (roughly 2:56–3:00 min/km).
• The warm-up spans 20 minutes of easy running plus mobility work and some light massage prep.
• The main block totals 9 km of repeats on a 3.5 km asphalt course, separated by 2-minute recovery jogs.
• Target HR sits around 160 bpm to stay in the lactate-building zone (≈2–3 mmol/L).

Workout Example:

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

Practical Tips:

• Pick a responsive speed shoe—something like the Puma Deviate Elite works well.
• Watch your pace and heart rate using a running app; target about 160 bpm on the hard portions.
• Feel free to adjust the segment lengths or tempo to match your current fitness.

Closing Note: Give it a try and scale the speeds to suit your training phase. Log the session in your app and adapt the recovery periods or distance to what works for you. Have at it, and keep working toward faster times!

References

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