3 x 12 min Tempo
Three 12 minute blocks close to half marathon effort with two minute jogs, building toward the steady running needed for half marathon racing.
- Duration
- 1 h 07 min
- Distance
- 13.1 kmestimated
- Effort
- 87
- Level
- Intermediate
- Focus zone
- Sweet spot
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 |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Half marathon effort | 12 min | 94-98% threshold pace85-89% HRmax89-95% FTP |
| 2.2 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Three blocks of twelve minutes give you 36 minutes of work close to half marathon pace. The two minute jogs keep the session manageable while still asking for a long time at a strong aerobic effort.
This is a typical session for the middle of a half marathon build. It trains you to hold a pace just below your threshold for a long period, and it shows you how race effort feels when you are already tired. The first block should feel controlled and the last one like solid work.
It suits intermediate runners with some tempo experience. Run it every one to two weeks during the build phase. To make it easier, run the blocks at marathon effort. To progress, move to 2 x 20 minutes.
Tips
- Hold back in the first block so the third is just as fast.
- Jog slowly in the breaks to bring your breathing down.
- Use the session to rehearse your half marathon form and breathing.
Good forHalf marathon10k
Season phaseBuild