Threshold or tempo intervals: 20-70 min

Intervals of 3-15 min duration at an intensity around half-marathon pace or slightly faster.
Typical sessions could be:

6-10 x 1000m with 1 min recovery,

4-8 x 2000m with 1-2 min recovery,

3-5 x 5000m with 1000m easy jog in between.

A runner can accumulate more total time compared to a continuous threshold run.

What is interval training?

Source: Haugen et al., 2022

Pre-exercise
1-4 hours before

1 x Solid 160 or
1 x Solid C 160

Warm-up: 1 x Gel 100 Caf 100 or Gel 160

Warm-up
10-30min

1 x Gel 100 Caf 100 or
1 x Gel 160 or
1 x Gel 100

Maurten recommends:

Take 1-2 sips of Drink Mix between sets

Main set
20-70min

1 x Drink Mix 160 or
1 x Drink Mix 320 or
1 x Drink Mix 320 Caf 100

Cool down
10-30 min

Nothing

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