3 x 5 min Tempo for Beginners
Three 5 minute tempo efforts with short jog breaks, a gentle way for newer runners to get used to running at a moderately hard pace.
- Duration
- 41 min
- Distance
- 7.5 kmestimated
- Effort
- 47
- Level
- Beginner
- 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 | 10 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalTempo Tempo, comfortably hard | 5 min | 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
Breaking tempo running into short pieces makes it easy to learn. You run three blocks of five minutes at a moderately hard effort, each followed by two minutes of easy jogging. The effort is around the pace you could hold for a long race, not a sprint.
This session trains the aerobic system above easy pace and teaches you to recognize the right tempo feeling. Your breathing becomes deeper but stays controlled. If the third block feels much harder than the first, you started too fast.
It suits runners who can jog 30 minutes without walking. Run it once a week. Progress by adding a fourth block, then move on to 2 x 10 minutes.
Tips
- You should be able to say a short sentence during each block.
- Keep the jog breaks truly easy.
- A treadmill helps you find a steady pace.
Good for5k10kGeneral fitness
Season phaseBase