25 min Tempo with Surges
A 25 minute tempo run with a 30 second surge at 5k pace every five minutes, which trains you to change pace and settle back into rhythm.
- Duration
- 50 min
- Distance
- 9.6 kmestimated
- Effort
- 62
- 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 |
| 5 ×Repeat these steps | |||
| 2.1 | IntervalTempo Tempo, steady | 4:30 min | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 2.2 | IntervalVO2max Surge, 5k pace | 30 s | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This tempo run is broken up by short surges. Each five minute section has four and a half minutes at tempo effort followed by 30 seconds at about 5k pace. After each surge you return to tempo pace without a break.
The surges imitate the moves in a race, when someone pushes the pace or you climb a short hill. The real work is the minute after each surge, when you settle back to tempo pace while your breathing calms down. It trains pace control and adds a small amount of faster running to an aerobic session.
It suits intermediate runners preparing for 10k and half marathon races. Use it in the build phase as an alternative to a steady tempo run. Advanced runners can extend it to six or seven sections.
Tips
- Keep the surges controlled, at 5k pace and not faster.
- Return to your tempo pace within a few seconds after each surge.
- Relax your arms and shoulders during the surge.
Good for10kHalf marathon
Season phaseBuild