30 min Stepped Tempo Run
A 30 minute tempo run in three 10 minute steps from low tempo to half marathon effort, which trains pace control and a strong finish.
- Duration
- 55 min
- Distance
- 10.6 kmestimated
- Effort
- 69
- 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 |
| 2 | IntervalTempo Low tempo, relaxed | 10 min | 88-91% threshold pace78-83% HRmax82-85% FTP |
| 3 | IntervalTempo Mid tempo, a little quicker | 10 min | 91-94% threshold pace82-86% HRmax85-89% FTP |
| 4 | IntervalSweet spot Half marathon effort | 10 min | 94-98% threshold pace85-89% HRmax89-95% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This continuous tempo run rises in three steps. You start at the low end of tempo effort, move to the middle of the range after ten minutes and finish the last ten minutes close to half marathon pace. There are no breaks between the steps.
The structure helps runners who tend to start too fast. Each step is only slightly quicker than the one before, so the effort builds gradually and the session ends with the strongest running. It trains aerobic strength and the ability to speed up while already tired.
It suits intermediate runners and works well on a treadmill, where you can change the belt speed at each step. Use it in base or build phases. To progress, extend each step to 12 minutes.
Tips
- Make each step only a small change in pace.
- On a treadmill, raise the speed at the start of each step.
- If the last step turns into a race, hold the middle pace instead.
Good for10kHalf marathonMarathon
Season phaseBaseBuild