3 x 2 km Tempo
Three 2 km repeats at tempo effort with two minute jogs, a road session that builds steady aerobic speed for 10k and half marathon races.
- Duration
- 1 h 01 minestimated
- Distance
- 11.4 kmestimated
- Effort
- 73
- 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 |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalTempo Tempo, even pace | 2000 m | 88-94% threshold pace78-86% HRmax82-89% 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 repeats of two kilometers give you six kilometers at tempo effort with short breaks. The repeats are long enough to require pacing and short enough that you can keep good form to the end. A two minute jog between them lets your breathing settle.
This workout builds aerobic strength and gets you used to running smoothly at a pace just under hard. Run each repeat at the same effort. If you have a recent race time, the pace sits roughly between your marathon and half marathon pace.
It suits intermediate runners in a 10k or half marathon block. Run it every one to two weeks. Progress to 3 x 3 km or reduce the jog to 90 seconds.
Tips
- Use a flat road loop or a path with kilometer markers.
- Run the first kilometer of each repeat a little conservatively.
- Keep moving during the jog.
Good for10kHalf marathon
Season phaseBuild