Easier version
short
Harder version
long
Tempo RunRPE 6Medium★★★★☆
MARATHON TEMPO DEVELOPMENT
A structured tempo run designed to improve lactate threshold and marathon race pace endurance. Build the ability to sustain comfortably hard effort.
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: Improve lactate threshold, develop marathon pace endurance, and enhance the body's ability to clear lactate efficiently.
Workout Overview
Duration
1h 0m
Distance
12km
Intensity
6/10
Target Race
Marathon
Terrain
road
Difficulty
★★★★☆
Tags
tempolactate thresholdmarathon paceendurancestructured
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration20m
“Start easy and gradually build to steady pace”
Segment 1 of 5
25% of workout
MAIN
Training ZoneTempo
Effort Level
6/10
Duration20m
“First tempo effort at comfortably hard pace - slightly faster than marathon pace”
Segment 2 of 5
25% of workout
RECOVERY
Training ZoneEasy
Effort Level
3/10
Duration5m
“Easy pace recovery between tempo efforts”
Segment 3 of 5
6% of workout
MAIN
Training ZoneTempo
Effort Level
6/10
Duration20m
“Second tempo effort maintaining the same pace and effort as block 1”
Segment 4 of 5
25% of workout
COOLDOWN
Training ZoneEasy
Effort Level
3/10
Duration15m
“Gradual cooldown to help clear lactate and prevent stiffness”
Segment 5 of 5
19% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:20
Training Purpose
Improve lactate threshold, develop marathon pace endurance, and enhance the body's ability to clear lactate efficiently.
Duration
20m
Zone
Easy
Notes
- •Start very easy
- •Gradually increase pace every 5 minutes
- •Finish warmup at steady effort
Duration
20m
Zone
Tempo
Notes
- •Comfortably hard effort
- •Controlled breathing - 2:2 or 3:3 pattern
- •Focus on smooth, efficient stride
- •About 15-20 seconds per mile faster than marathon pace
Duration
5m
Zone
Easy
Notes
- •Active recovery
- •Stay relaxed
- •Prepare for next tempo effort
Duration
20m
Zone
Tempo
Notes
- •Maintain same effort as first block
- •Focus on staying smooth as fatigue builds
- •Keep turnover quick and light
- •Use mental mantras to stay focused
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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.