40 min Tempo Run
An extended 40 minute tempo run near marathon pace for experienced runners who want more aerobic strength for the half marathon and marathon.
- Duration
- 1 h 05 min
- Distance
- 12.4 kmestimated
- Effort
- 80
- Level
- Advanced
- 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 Marathon effort, steady | 40 min | 88-92% threshold pace78-85% HRmax82-87% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This longer tempo run holds 40 minutes at marathon effort. It is aimed at experienced runners with a good aerobic base, typically in the middle of a marathon or half marathon build. The pace should feel steady and sustainable, close to what you plan for race day over the full distance.
At this length the session works less on speed and more on durability. Your legs and fuel stores take more load, and you learn to stay with a pace that feels easy at first and demanding later. Run the full block in the lower half of the tempo range and avoid speeding up at the end.
Take a gel or a few sips of sports drink before the start if you train in the morning. Use this session every second week at most. If you cannot hold the pace for 40 minutes, cut it back to 30 and rebuild.
Tips
- Treat the first 20 minutes as patient running, since the effort comes later.
- Practice your race fueling during the block.
- Use a flat course so the pace stays honest.
Good forHalf marathonMarathon
Season phaseBuildPeak