Combination workout
Threshold, then interval, then repetition work in a single session — three gears in one run.
Also called: T-I-R session, three-gear workout.
A peak-phase session that puts the whole intensity range into one workout, in ascending order of speed and descending order of volume. Demanding enough that it needs a genuinely easy day either side; valuable because it rehearses shifting gears on tired legs, which is what the closing stages of any race demand.
The session
Shown at a 4:00 marathon reference — 56 min total, about 9.1 km, including 22 min of quality work.
Warm-up
- 12 min easy (6:43–7:24/km)
Main set
- 12 min @ 5:14/km (T)
- 2 min jog
- 3 × 2 min @ 4:48/km (5K), 90 s jog between
- 4 × 200 m @ 4:23/km (rep) — 53 s, 200 m jog between
Cool-down
- 10 min easy (6:43–7:24/km)
Why this session works
Threshold, intervals, then reps in one session — each element small, the combination race-complete. Daniels’ favourite way to sharpen every system at once late in a build.
Source: Daniels 2014. Training phase: peak.
Run it at your own paces
Open the workout generator and enter a recent race time — every rep length, recovery and target pace is recalculated for your fitness, and the session exports to .fit for a Garmin watch.
Frequently asked questions
What is a combination workout?
Threshold, then interval, then repetition work in a single session — three gears in one run. A peak-phase session that puts the whole intensity range into one workout, in ascending order of speed and descending order of volume.
How long is this session?
At a 4:00 marathon reference it comes to 56 min and about 9.1 km, of which 22 min is prescribed quality work. The generator scales both to your own paces, so a faster runner covers more ground in the same time.
Who is this workout for?
It is written for the peak phase of a marathon build. The distances shown suit a 4:00 marathoner; enter your own recent race time in the generator and every rep length and target pace is recalculated for you.
More fartlek and combination sessions
- Fartlek — Varied faster efforts inside a continuous run, with no track and no fixed structure.
- Mona fartlek — A fixed 20-minute sequence of hard efforts with equal float recoveries, descending in length.
- 10-20-30 workout — Repeated cycles of 30 seconds easy, 20 seconds moderate and 10 seconds near-sprint.
- Cutdown blocks — Long blocks that shorten and speed up through the session.