Looking to improve your aerobic threshold? Then 4×2000 meters is the workout for you.

Four times 2000 meters at threshold pace – straightforward on paper but demanding in practice. This workout focuses on finding and maintaining the right intensity, neither too hard nor too easy.

The pace should feel controlled and challenging, and you should be able to maintain the same tempo throughout all four intervals. Aim to perform the workout on a relatively flat stretch for optimal speed control.

Also Read – RUNNING TRAINING: Fartlek – run by feel

Session facts

Purpose

The goal is to train the aerobic threshold through shorter and more controlled intervals than longer threshold workouts. This session allows you to maintain high quality throughout all four intervals and provides effective threshold stimulation without completely exhausting the body.

Warm-up — 15-20 min

• Run at a comfortable pace to get started
• Incorporate some speed bursts to prepare for the intervals

Main Session — 30-40 min

• 4×2000 meters
• Walking rest 2 minutes

Cool Down — 5-20 min

• Optional easy jog

Read More
RUNNING TRAINING: Easy and Long – the key to strong base conditioning
RUNNING TRAINING: Long threshold intervals – Improve your aerobic threshold

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