8 km Tempo Run
An 8 km continuous tempo run between marathon and half marathon effort for experienced runners building toward a half marathon or marathon.
- Duration
- 1 h 05 minestimated
- Distance
- 12.4 kmestimated
- Effort
- 81
- 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 Tempo, hold the rhythm | 8 km | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Eight kilometers at tempo effort is a demanding aerobic session. The pace sits between marathon effort and half marathon effort and stays there from start to finish. For many runners the block lasts 35 to 45 minutes.
It develops the ability to hold a strong pace for a long time, which is the base of good half marathon and marathon racing. Fatigue builds gradually, so the last two kilometers are the real work. Keep your rhythm, shorten your stride a little if needed and avoid a sprint finish.
This is for runners who handle 5 km tempo runs comfortably. Use it every second week in the build phase. On hilly routes, run by effort or heart rate and accept slower splits on the climbs.
Tips
- Aim for even kilometer splits.
- Take a sip of water halfway if it is warm.
- If the pace slips by more than a few seconds per kilometer, run the rest at a steady effort and shorten the distance next time.
Good forHalf marathonMarathon
Season phaseBuild