8 x 1 km Tempo Alternating Marathon and Half Marathon Effort
Eight 1 km repeats with one minute jogs that alternate between marathon effort and half marathon effort, a tempo session with two clear gears.
- Duration
- 1 h 17 minestimated
- Distance
- 14.6 kmestimated
- Effort
- 95
- 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 | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalTempo Marathon effort, steady | 1000 m | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 2.2 | RecoveryRecovery Easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.3 | IntervalSweet spot Half marathon effort | 1000 m | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 2.4 | RecoveryRecovery Easy jog | 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 tempo session uses eight kilometer repeats in two alternating gears. The odd repeats run at marathon effort, the even repeats close to half marathon effort, and every repeat is followed by one minute of easy jogging. The total is eight kilometers of tempo running.
The alternation teaches you to feel the difference between two paces that are only a few seconds per kilometer apart, which helps with even pacing in long races. The marathon effort repeats are not easy recoveries. Run them steadily so the half marathon effort repeats start from a strong but controlled rhythm.
It suits experienced runners preparing for a half marathon or marathon. Use it in the build phase every two to three weeks. To make it easier, run six repeats. To progress, cut the jogs to 30 seconds.
Tips
- Note your split for each repeat and check that the two paces stay distinct.
- Keep the one minute jogs easy but moving.
- Use kilometer markers or a track so each repeat is the right length.
Good forHalf marathonMarathon
Season phaseBuildPeak