12 min Tempo and Strides
An easy run with a 12 minute tempo block and six short strides, a beginner session that adds a little speed and steady work in one outing.
- Duration
- 38 min
- Distance
- 7.1 kmestimated
- Effort
- 46
- Level
- Beginner
- Focus zone
- Tempo
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-upEndurance Easy jog | 10 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalTempo Tempo, comfortably hard | 12 min | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 3 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Stride, fast and relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 4.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session combines two simple elements. After an easy warm-up you run 12 minutes at a steady tempo effort, jog for three minutes and then run six short strides of 20 seconds. A short easy jog finishes the run.
The tempo block builds aerobic strength, and the strides afterward remind your legs how to move quickly and relaxed without adding much fatigue. Strides are not sprints. Build up over the first few seconds, hold a fast but loose pace and slow down gradually.
It suits beginners and runners returning after a break who want some structure without a hard workout. Use it once a week. Extend the tempo block to 15 and then 20 minutes over the following weeks.
Tips
- Run the strides on a flat, smooth surface.
- Walk back slowly between strides until you feel ready for the next one.
- Keep the tempo block at a pace where you could speak a short sentence.
Good for5k10kGeneral fitness
Season phaseBase