2 x 5 km Tempo
Two 5 km blocks at tempo effort with a three minute jog, a long aerobic session for experienced half marathon and marathon runners.
- Duration
- 1 h 22 minestimated
- Distance
- 15.8 kmestimated
- Effort
- 103
- 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 | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalTempo Tempo, steady | 5 km | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 3 | RecoveryRecovery Easy jog, drink if needed | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalTempo Tempo, hold the same pace | 5 km | 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
Ten kilometers of tempo running split into two halves make this a big aerobic session. Each 5 km block runs at a steady effort around marathon pace, with three minutes of easy jogging between them. The whole workout takes about 75 to 90 minutes.
The workout builds stamina and fatigue resistance for the second half of long races. The first block should feel comfortable. In the second block you need to stay focused to keep the same pace. Take a gel or sports drink during the jog if you run it in a marathon build.
It suits experienced runners with 50 km or more per week. Use it every second or third week. If you want a session closer to race demands, run the second block at half marathon effort.
Tips
- Use the jog to drink and reset your form.
- Keep the first block in the slower half of the range.
- Choose a route where you can run without stopping at traffic lights.
Good forHalf marathonMarathon
Season phaseBuild