Easier version
short
Harder version
long
Tempo RunRPE 7.2HardPro Level★★★★☆
THE ALTERNATING TEMPO
10x3 minutes alternating threshold and tempo pace
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Pace oscillation builds adaptability
Workout Overview
Duration
1h 5m
Distance
18km
Intensity
7.2/10
Target Race
10K
Terrain
road
Difficulty
★★★★☆
Tags
alternatingtempothreshold
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 21
23% of workout
Threshold
Training ZoneThreshold
Effort Level
8/10
Duration3m
“Threshold effort”
Segment 2 of 21
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 3 of 21
2% of workout
Threshold
Training ZoneThreshold
Effort Level
8/10
Duration3m
“Threshold effort”
Segment 4 of 21
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 5 of 21
2% of workout
Threshold
Training ZoneThreshold
Effort Level
8/10
Duration3m
“Threshold effort”
Segment 6 of 21
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 7 of 21
2% of workout
Threshold
Training ZoneThreshold
Effort Level
8/10
Duration3m
“Threshold effort”
Segment 8 of 21
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 9 of 21
2% of workout
Threshold
Training ZoneThreshold
Effort Level
8/10
Duration3m
“Threshold effort”
Segment 10 of 21
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 11 of 21
2% of workout
Tempo
Training ZoneTempo
Effort Level
6/10
Duration3m
“Tempo effort”
Segment 12 of 21
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 13 of 21
2% of workout
Tempo
Training ZoneTempo
Effort Level
6/10
Duration3m
“Tempo effort”
Segment 14 of 21
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 21
2% of workout
Tempo
Training ZoneTempo
Effort Level
6/10
Duration3m
“Tempo effort”
Segment 16 of 21
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 17 of 21
2% of workout
Tempo
Training ZoneTempo
Effort Level
6/10
Duration3m
“Tempo effort”
Segment 18 of 21
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 19 of 21
2% of workout
Tempo
Training ZoneTempo
Effort Level
6/10
Duration3m
“Tempo effort”
Segment 20 of 21
5% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 21 of 21
16% of workout
0:00
0:15
0:30
0:45
1:00
1:04
Training Purpose
Pace oscillation builds adaptability
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
The Alternating Tempo
10x3 minutes alternating threshold and tempo pace
The Alternating Tempo
Repeat 1x: 10x3 minutes alternating threshold and tempo pace
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.