3-minute repeats quality

Intro threshold

Time~33m

Distance5.6 km

DifficultyHard

Route: Run quality sessions on the FLATTEST route you have. Your routes now average ~14 m of climb per km — nearly three times your historical average — and goal pace on that terrain is a different, much harder session than the one written.

Calibrated by your 5K best effort (23:55 on 08-27, measured by Strava): threshold 5:03–5:15 · 1K reps 4:40–4:50 · 400s 4:22–4:35 /km — trust these over the printed bands.

Ground you knowwithin reach of 5.6 km

5.7 km · steep, 29 m/km

steepest descent −16 m in km 3 · run once · best 6:48/km

5.5 km · flat, 5 m/km

steepest descent −11 m in km 3 · run once · best 6:14/km

5.7 km · flat, 2 m/km

steepest descent −6 m in km 5 · run once · best 5:46/km

5.4 km · rolling, 12 m/km

steepest descent −36 m in km 1 · run 2× · best 4:55/km

Instructions

Warm-up

11 km easy warm-up6:10–6:45 /km

Intervals × 4

23 min controlled fast4:55–5:05 /km

32 min very easy jog

Cooldown

41 km easy cool-down6:15–6:50 /km

This week's quality slot is already done (w1_q_400 on 2026-08-13) — marking this one replaces it.