Easier version
default
Tempo RunRPE 8Hard★★★★☆
TEMPO SANDWICH SUPREME (LONG)
3 tempo blocks (20min, 15min, 10min) with recovery - descending provides mental relief
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: Multiple threshold blocks test sustained capacity
Workout Overview
Duration
1h 35m
Distance
27km
Intensity
8/10
Target Race
Half Marathon
Terrain
road
Difficulty
★★★★☆
Tags
tempomultiple blocksdescending
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 7
16% of workout
25min Threshold
Training ZoneTempo
Effort Level
7/10
Duration25m
“Threshold effort”
Segment 2 of 7
26% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Easy recovery”
Segment 3 of 7
5% of workout
20min Threshold
Training ZoneTempo
Effort Level
7/10
Duration20m
“Threshold effort”
Segment 4 of 7
21% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Easy recovery”
Segment 5 of 7
5% of workout
15min Threshold
Training ZoneTempo
Effort Level
7/10
Duration15m
“Threshold effort”
Segment 6 of 7
16% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 7 of 7
11% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:35
Training Purpose
Multiple threshold blocks test sustained capacity
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
Tempo Sandwich Supreme
3 tempo blocks (20min, 15min, 10min) with recovery - descending provides mental relief
Tempo Sandwich Supreme
Repeat 1x: 3 tempo blocks (20min, 15min, 10min) with recovery - descending provides mental relief
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.