15 min Continuous Tempo Run
A short, steady tempo block of 15 minutes that teaches newer runners what comfortably hard feels like, framed by an easy warm-up and cool-down.
- Duration
- 35 min
- Distance
- 6.5 kmestimated
- Effort
- 41
- 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 | 15 min | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This is a first continuous tempo run. After an easy warm-up you hold a steady effort for 15 minutes, around the pace you could keep for a marathon or a little faster. Breathing gets deeper but stays rhythmic, and you could still speak a short sentence.
The session trains the aerobic system at a pace above easy running and teaches you to hold an even rhythm without drifting into a race. Start the tempo block a touch slower than you think you can go and settle in after two or three minutes.
It suits newer runners who already run 20 to 30 minutes easily three times a week. Once 15 minutes feels controlled, add five minutes at a time up to 25 minutes, or move on to the 20 minute version.
Tips
- Pick a flat route or a treadmill so the effort stays even.
- If you cannot speak a short sentence, ease off a little.
- Finish the block feeling you could have gone five minutes longer.
Good for10kHalf marathonGeneral fitness
Season phaseBaseBuild