2 x 20 min Tempo
Two 20 minute tempo blocks at marathon to half marathon effort with a short jog break, a solid aerobic session for experienced road runners.
- Duration
- 1 h 08 min
- Distance
- 13.1 kmestimated
- Effort
- 86
- Level
- Advanced
- 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 | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalTempo Marathon effort, steady | 20 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 Same pace or slightly faster | 20 min | 92-96% threshold pace82-88% HRmax86-92% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Two long blocks at tempo effort make this a substantial aerobic workout. The first 20 minutes run at marathon effort, the second at the same pace or slightly faster, approaching half marathon effort. Three minutes of jogging between the blocks lets you reset your form.
The session builds the long aerobic strength that half marathon and marathon racing need. Because the total time at tempo is 40 minutes, pacing matters. Start at the lower end of the range and save the faster running for the second block.
It is meant for experienced runners who handle 30 minutes of continuous tempo. Use it every second week in the build phase. Take a gel before the start if the session is part of a longer morning run.
Tips
- Run the second block at least as fast as the first.
- Keep the jog break to three minutes so the session stays continuous in feel.
- Plan an easy day afterward.
Good forHalf marathonMarathon
Season phaseBuildPeak