Tempo run — start position
Start
Tempo run — end position
End

Road & trail / Session / Intermediate

Tempo run

A steady 20 minutes at a comfortably hard pace, about what you could race for an hour. It lifts the pace you can hold for a long time.

Duration
≈ 45 min

The session

  1. Warm up: 10–15 min easy running.
  2. 20 min at tempo pace: you can speak only a few words at a time.
  3. Cool down: 10 min easy running.

Tips

  • Even pace from start to finish; do not start too fast.
  • On a hilly route, run by effort, not by pace.

Good for

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