Tempo sandwich quality

Continuous rhythm

Time~32m

Distance6.0 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 6.0 km

6.0 km · flat, 7 m/km

steepest descent −10 m in km 3 · run once · best 5:59/km

5.7 km · flat, 2 m/km

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

5.7 km · steep, 29 m/km

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

6.5 km · flat, 6 m/km

steepest descent −6 m in km 5 · run once · best 5:45/km

Instructions

Warm-up

11 km easy6:10–6:45 /km

Work

24 km tempo4:45–4:55 /km

Cooldown

31 km easy6:15–6:50 /km

This week's quality slot is already done (w7_q_1k_threshold on 2026-09-27) — marking this one replaces it.