Interval Sessions
Distance
Fat Burn

Alternating Kilometers

Medium
What do the zones and paces mean? Learn more

About this session

Six kilometers at marathon pace split by easy halves. A big aerobic stimulus at a surprisingly modest cost.

Session structure

  1. Warm-up2 km warm-up at easy pace
  2. Main set6 × 1 km at marathon pace with 500 m easy pace recovery
  3. Cool-down1,500 m cool-down at easy pace
  1. 12 km warm-up at easy pace
  2. 21 km at marathon pace
  3. 3500 m at easy pace
  4. 41 km at marathon pace
  5. 5500 m at easy pace
  6. 61 km at marathon pace
  7. 7500 m at easy pace
  8. 81 km at marathon pace
  9. 9500 m at easy pace
  10. 101 km at marathon pace
  11. 11500 m at easy pace
  12. 121 km at marathon pace
  13. 131,500 m cool-down at easy pace