Easier version
default
Tempo RunRPE 8.4HardPro Level★★★★☆
TEMPO TEMPO TEMPO (LONG)
Three separate 2-mile tempo efforts with recovery - triple tempo test
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: Tests sustained threshold capacity multiple times
Workout Overview
Duration
1h 35m
Distance
23km
Intensity
8.4/10
Target Race
Half Marathon
Terrain
road
Difficulty
★★★★☆
Tags
tempotripleendurance
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 8
12% of workout
4828m Tempo
Training ZoneTempo
Effort Level
7/10
Duration22m 26s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 2 of 8
18% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration6m
“Easy recovery”
Segment 3 of 8
5% of workout
4828m Tempo
Training ZoneTempo
Effort Level
7/10
Duration22m 26s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 4 of 8
18% of workout
4828m Tempo
Training ZoneTempo
Effort Level
7/10
Duration22m 26s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 5 of 8
18% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration6m
“Easy recovery”
Segment 6 of 8
5% of workout
4828m Tempo
Training ZoneTempo
Effort Level
7/10
Duration22m 26s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 7 of 8
18% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 8 of 8
8% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:45
2:00
2:06
Training Purpose
Tests sustained threshold capacity multiple times
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 Tempo Tempo
Three separate 2-mile tempo efforts with recovery - triple tempo test
Tempo Tempo Tempo
Repeat 2x: Three separate 2-mile tempo efforts with recovery - triple tempo test
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.