Turn current threshold pace and a 10K goal into training ranges, splits, and sourced variants of individual sessions.
A 10K goal and current threshold pace are required. Heart rate and weekly distance only add context.
Enter a goal time or pace and your current threshold pace.
Pace comes from current threshold; LTHR is an optional secondary check for longer work.
| Intensity | Pace | Heart rate | Effort check |
|---|---|---|---|
| Recovery Friel pace >129% | — | — | Very easy, with no lower speed boundary |
| Easy Friel pace 114–129% | — | — | Full conversation |
| Tempo / steady Friel Z3 · 106–113% | — | — | Controlled steady effort |
| Threshold Friel Z4 + Z5a · 97–105% | — | — | Prefer the slower side for continuous running |
| 10K pace Exactly from the 10K goal | — | — | Entered goal pace |
| Strides No calculated pace | — | — | Fast, light, relaxed, not all-out |
Every variant remains available. The filter only changes the view; it recommends or forbids nothing.
A short, very light recovery run.
20 min in the recovery range
Full conversation; the faster edge is not a target.
Provenance Project preset · TrainingPeaks · Joe Friel zones · August 6, 2026
A longer light run focused on recovery.
30 min in the recovery range
Full conversation; slow below the calculated boundary whenever needed.
Provenance Project preset · TrainingPeaks · Joe Friel zones · August 6, 2026
Shorter continuous endurance.
30 min in the easy range
Full conversation and calm, controlled effort.
Provenance Project preset · TrainingPeaks · Joe Friel zones · August 6, 2026
Medium-length continuous endurance.
45 min in the easy range
Full conversation and calm, controlled effort.
Provenance Project preset · TrainingPeaks · Joe Friel zones · August 6, 2026
Longer continuous endurance without pressure to reach the faster edge.
60 min in the easy range
Full conversation and calm, controlled effort.
Provenance Project preset · TrainingPeaks · Joe Friel zones · August 6, 2026
An easy run plus a short running-economy stimulus.
30–45 min easy, then 4–6 × 20 sec strides, at least 60 sec recovery
Keep the easy part conversational; run the strides fast, light, and with sound technique.
Provenance Direct from source · V.O2 · Training Definitions · August 6, 2026
Continuous steady running; this is not a Daniels threshold tempo run.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
20 min in Friel Z3
Stable moderate intensity in Friel Z3 / steady.
Provenance Project preset · TrainingPeaks · Joe Friel zones · August 6, 2026
Split steady work with a short easy jog.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
2 × 15 min, 3 min easy jog
Hold both blocks in Friel Z3 and keep the easy jog genuinely easy.
Provenance Derived variant · TrainingPeaks · Joe Friel zones · August 6, 2026
A progressive steady variant within one named range.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
30 min from the slower to faster edge of the tempo range
Start at the slower edge of Z3 and progress smoothly to the faster edge.
Provenance Derived variant · TrainingPeaks · Joe Friel zones · August 6, 2026
A continuous threshold block of about twenty minutes following V.O2.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
20 min continuous
Stay near threshold pace or on the slower side of the calculated range.
Provenance Direct from source · V.O2 · Threshold Pace · August 6, 2026
Shorter cruise intervals within the sourced range.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
6 × 5 min, 1 min easy jog
Even work, short easy jog, and no racing the final repetition.
Provenance Derived variant · V.O2 · Threshold Pace · August 6, 2026
Cruise intervals at the upper end of the sourced duration range.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
3 × 10 min, 2 min easy jog
Longer controlled blocks; the faster edge of the range is not compulsory.
Provenance Derived variant · V.O2 · Threshold Pace · August 6, 2026
A shortened project variant of kilometres at goal 10K pace.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
5 × 1000 m, 2 min walk or easy jog
Controlled goal pace with the same split on every repetition.
Provenance Derived variant · World Athletics · Speed training for endurance runners · August 6, 2026
The full race-specific World Athletics variant.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
8 × 1000 m, 2 min walk or easy jog
Goal pace without speeding up the final repetitions; the source does not present it as an introductory session.
Provenance Direct from source · World Athletics · Speed training for endurance runners · August 6, 2026
A very demanding race-specific dose from McMillan's buildup.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
6 × 1500 m, 3–4 min easy jog
Long repetitions at exact goal pace, making full use of the easy jog.
Provenance Direct from source · McMillan · The Best 10K Workout · August 6, 2026
Nine kilometres of quality running, very close to the full race distance.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
3 × 3 km, 5 min easy jog
Long repetitions at exact goal pace; this variant acts as a readiness test.
Provenance Direct from source · McMillan · The Best 10K Workout · August 6, 2026
A short stimulus for technique and running economy.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
3–6 × 20 sec, at least 60 sec or full recovery
Fast, light, relaxed, and not all-out; stop if technique deteriorates.
Provenance Direct from source · V.O2 · Training Definitions · August 6, 2026
Progressive fast running without a prescribed pace and without sprinting.
10–20 min easy warm-up before the quality portion and an easy cool-down afterwards.
6 × 20–30 sec, each controlled and faster, full recovery
Make each repetition a little faster while staying relaxed; stop if technique deteriorates.
Provenance Direct from source · V.O2 · Training Definitions · August 6, 2026
Recovery, easy, tempo, and threshold use Joe Friel's running zones as published by TrainingPeaks. Goal 10K pace is a separate race anchor.
Pace is a guide for a flat, predictable surface. Hills, wind, heat, footing, and fatigue can require slowing down; for strides, follow effort and technique rather than the watch.
Calculations stay in the browser. LTHR is not stored in the URL, database, or localStorage.