4 x 1600 m Tempo Repeats
Four 1600 m repeats at tempo effort with 90 second jogs, a measured way to practice even pacing between marathon and half marathon effort.
- Duration
- 1 h 03 minestimated
- Distance
- 11.8 kmestimated
- Effort
- 76
- 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 |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalTempo Tempo, even pace | 1600 m | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 2.2 | RecoveryRecovery Easy jog | 90 s | 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
Running tempo in measured repeats makes pacing visible. You run four times 1600 m, which is four laps of a track or a measured road section, at a steady tempo effort. Ninety seconds of easy jogging separate the repeats.
The session builds aerobic strength and teaches pace judgment. Your splits should be within a few seconds of each other, and the last repeat should feel controlled rather than desperate. Run by feel first and check your watch at the end of each repeat.
It suits intermediate runners in the base or build phase preparing for a 10k up to a marathon. Progress by adding a fifth repeat or by shortening the jog to one minute.
Tips
- Aim for repeats within five seconds of each other.
- Keep the recovery jog short and easy.
- On a track, stay in lane one so the distance is right.
Good for10kHalf marathonMarathon
Season phaseBaseBuild