30 min Tempo Run
A 30 minute continuous tempo run at marathon to half marathon effort that builds aerobic strength for half marathon and marathon goals.
- Duration
- 55 min
- Distance
- 10.5 kmestimated
- Effort
- 68
- Level
- Intermediate
- 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 Tempo, steady | 30 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
Thirty minutes at tempo effort is a solid aerobic session for runners preparing for a half marathon or marathon. The pace sits close to marathon pace for most of the block. It is hard enough to need concentration, but you should never breathe so hard that your form falls apart.
The longer duration trains your body to hold a moderate pace while fatigue builds slowly, which matters in races longer than an hour. Eat and drink normally before the run and take water if it is warm. Keep the pace even and let the last ten minutes feel like work, not like a race finish.
This suits runners who handle 20 minutes of tempo with ease. Run it every 7 to 14 days in the build phase. If the last part becomes a struggle, split it into 3 x 10 minutes with one minute of easy jogging.
Tips
- Aim for the slower half of the tempo range in the first ten minutes.
- Keep a tall posture and relaxed hands as fatigue builds.
- Plan an easy day after this run.
Good forHalf marathonMarathon
Season phaseBuild