3 x 3 km Tempo at Half Marathon Effort
Three 3 km repeats close to half marathon pace with two minute jogs, an advanced tempo session for runners building toward a half marathon.
- Duration
- 1 h 18 minestimated
- Distance
- 15.3 kmestimated
- Effort
- 102
- Level
- Advanced
- 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 | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot Half marathon effort | 3000 m | 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
This session asks for nine kilometers of work close to half marathon pace. The repeats are long, and the two minute jogs only take the edge off. It is a demanding workout that belongs in the middle of a build.
It trains you to hold a strong aerobic pace for a long time and builds the confidence that race pace can be held over distance. Aim for even repeats rather than a fast first one. The second half of the last repeat tells you whether the pace was right.
It is for experienced runners who handle 3 x 2 km or a 40 minute tempo run. Run it every second week in the build phase. If you are preparing for a marathon, run the repeats at marathon effort instead.
Tips
- Eat a light carbohydrate meal two to three hours before.
- Run the jog breaks slowly so the next repeat starts fresh.
- Use the last repeat to practice race posture under fatigue.
Good forHalf marathon
Season phaseBuildPeak