Continuous tempo quality

Threshold endurance

Time~29m

Distance5.2 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 5.2 km

5.2 km · steep, 28 m/km

steepest descent −27 m in km 5 · run once · best 5:51/km

5.1 km · hilly, 17 m/km

steepest descent −26 m in km 5 · run 2× · best 5:44/km

5.1 km · rolling, 11 m/km

steepest descent −21 m in km 3 · run once · best 5:20/km

5.3 km · hilly, 21 m/km

steepest descent −6 m in km 4 · run once · best 5:29/km

Instructions

Warm-up

11 km easy warm-up6:10–6:45 /km

Work

216 min tempo4:55–5:05 /km

Cooldown

31 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.