2 x 10 min Tempo
Two 10 minute tempo blocks with a three minute jog between them, the next step for beginners moving toward a continuous tempo run.
- Duration
- 43 min
- Distance
- 8 kmestimated
- Effort
- 51
- 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, steady | 10 min | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 3 | RecoveryRecovery Easy jog | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalTempo Tempo, match the first block | 10 min | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Two blocks of ten minutes at tempo effort bridge the gap between short tempo pieces and a continuous run. The jog in the middle lets your breathing settle before the second block. Both blocks should be run at the same steady effort.
The session builds aerobic endurance and pace control. Ten minutes is long enough that a fast start shows up in the last few minutes, which makes it a good lesson in pacing. Run the first block slightly conservatively and match it in the second.
Use it once a week in the base phase after 3 x 5 minutes feels comfortable. When both blocks feel steady, try 20 minutes continuous or extend each block to 12 minutes.
Tips
- Check that your pace in the second block matches the first.
- Walk for a few seconds in the break if you need to, then jog.
- Relax your shoulders and keep your arms loose.
Good for5k10kHalf marathon
Season phaseBase