4 x 6 min Tempo with 1 min Jog
Four 6 minute tempo efforts with one minute of easy jogging, a broken tempo run that adds up to 24 minutes of steady aerobic work.
- Duration
- 53 min
- Distance
- 9.9 kmestimated
- Effort
- 63
- 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, same pace each block | 6 min | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 2.2 | RecoveryRecovery Easy jog, keep moving | 1 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 broken tempo run gives you 24 minutes at tempo effort with very short breaks. The one minute jog is too short for full recovery, so the session feels close to a continuous run. The breaks still make it easier to keep good form and an even pace.
It builds aerobic strength for races from 10k to the marathon. Run each six minute block at the same pace, toward the upper end of the tempo range if you feel strong. Keep the jog moving, since walking makes the restart harder.
It suits intermediate runners who have done 2 x 10 minutes or a 20 minute tempo. Progress to 5 x 6 minutes or to 3 x 10 minutes. On a treadmill, slow the belt to an easy jog for the breaks.
Tips
- Treat the last block as the check on whether your pacing was right.
- Keep the breaks at one minute, not longer.
- Run the same pace in every block.
Good for10kHalf marathonMarathon
Season phaseBaseBuild