One Hour Workout: 2-2-1 Over-Unders Run

This session works a range of effort levels, from easy to threshold.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s run workout comes from coach Maria Simone of No Limits Endurance. “This session works a range of effort levels, from easy to threshold,” she says. “This serves a few purposes: It introduces some short threshold work to help athletes keep some top-end work in their schedule, while also teaching the body to recover from those efforts without stopping, which can aid with training the body for improved lactate clearance. The shorter intervals are especially helpful to keep a treadmill session interesting if you need to run indoors.”

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One Hour Workout: 2-2-1 Over-Unders Run

Before running, do some type of pre-warm-up, which may include dynamic stretching, core work or walking.

Run 15 minutes easy and build to steady.

Main Set
Repeat the following sequence 8x:
– 2 min at steady effort or marathon pace (aerobic; 80–90% of Lactate Threshold HR or 60% of Max HR)
– 2 min hard or 5K effort (threshold; 95–100% of LTHR or 75–80% max HR; or 95% of 5k pace)
– 1 min easy or recovery effort (recovery; +90 sec to 2 min per mile slower than marathon pace)


Run 5 mine easy

It will take time for your HR to register for these shorter sets, so use your rate of perceived exertion for this run. If you train by pace, you can use comparable paces to substitute for HR.

RELATED: The Perfect Running Interval

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