Easy Out and Back Run 40 min
An easy 20 minute run out and the same route back at the same effort, a simple way for newer runners to learn even pacing at easy effort.
- Duration
- 40 minestimated
- Distance
- 7.3 kmestimated
- Effort
- 42
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Very easy start | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Out, easy, turn at 20 min | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | IntervalEndurance Back, same effort, lap at start | about 20 minuntil lap button | 78-88% threshold pace68-78% HRmax72-82% FTP |
About this workout
An out and back run is a simple way to learn pacing. You run out for 20 minutes, turn around and come back the same way. Because the distance home is exactly the distance out, comparing the two times shows at a glance whether you held an even effort or started too fast.
Start with five minutes of very easy jogging and continue at your easy pace until the watch beeps at 20 minutes. Turn around and run back at the same easy effort. The return step ends when you press the lap button at your starting point. If the way back takes much longer than the way out, the first half was too fast. Aim for the two halves to be within a minute of each other.
This suits beginners and newer runners in the base phase. Use a route without long hills in one direction, and repeat it every few weeks to see whether your pacing becomes more even.
Tips
- Note the landmark where you turn so you can use it next time.
- Do not speed up on the way back to make up time.
- Press the lap button exactly at your starting point.
Good forGeneral fitness5k10k
Season phaseBaseAny time