Interval Sessions
Distance
Endurance

Double Three Thousand

Hard
What do the zones and paces mean? Learn more

About this session

Two 3K reps at 10K pace. Race simulation without the cost of actually racing, and a great confidence builder.

Session structure

  1. Warm-up2 km warm-up at easy pace
  2. Main set2 × 3 km at 10K pace with 1 km easy jog recovery
  3. Cool-down1,500 m cool-down at easy pace
  1. 12 km warm-up at easy pace
  2. 23 km at 10K pace
  3. 31 km at easy jog
  4. 43 km at 10K pace
  5. 51,500 m cool-down at easy pace