Tempo RunRPE 7Medium★★★★☆

THRESHOLD THERAPY SESSION 🛋️ (INITIAL CONSULTATION)

Welcome to threshold therapy! A healing pyramid session: 3-5-3 minutes at tempo with recovery breaks. Dr. Tempo will help you work through your lactate issues in this therapeutic running session.

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: Develop lactate threshold through pyramid tempo structure, improve threshold endurance, and build mental toughness with therapeutic progression.

Workout Overview

Duration

36m

Distance

8km

Intensity

7/10

Target Race

10K

Terrain

road

Difficulty

★★★★☆

Export Workout

WARMUP

Training ZoneEasy

Effort Level

3/10

Duration12m

“Check in with Dr. Tempo for your threshold therapy session”

Segment 1 of 3

33% of workout

MAIN

Training ZoneTempo

Effort Level

7/10

Duration12m

“Threshold therapy pyramid: 3-5-3 minutes with 2-minute recovery”

Segment 2 of 3

33% of workout

COOLDOWN

Training ZoneRecovery

Effort Level

2/10

Duration12m

“Wrap up your therapy session with Dr. Tempo”

Segment 3 of 3

33% of workout

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36:00

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Develop lactate threshold through pyramid tempo structure, improve threshold endurance, and build mental toughness with therapeutic progression.

Therapy Session Check-In

Check in with Dr. Tempo for your threshold therapy session

Effort Level

RPE 3

Light

Duration

12m

Zone

Easy

Notes

•10 minutes easy running - discuss your threshold issues with Dr. Tempo
•Include 4x20 second strides building to tempo effort
•2 minutes of walking and mental preparation
•Get ready for therapeutic threshold healing

Therapeutic Pyramid Session

Threshold therapy pyramid: 3-5-3 minutes with 2-minute recovery

Effort Level

RPE 7

Very Hard

Duration

12m

Zone

Tempo

Notes

•Session 1: 3 minutes tempo (RPE 7) - initial therapeutic work
•2-minute easy recovery - therapeutic break with Dr. Tempo
•Session 2: 5 minutes tempo (RPE 7) - deep therapeutic intervention
•2-minute easy recovery - process the therapeutic gains
•Session 3: 3 minutes tempo (RPE 7) - therapeutic conclusion
•Focus on therapeutic progression and healing
•Each segment should feel like healing therapy
•Think about working through your lactate issues
•Dr. Tempo is guiding you through threshold healing

Therapy Session Wrap-Up

Wrap up your therapy session with Dr. Tempo

Effort Level

RPE 2

Easy

Duration

12m

Zone

Recovery

Notes

•10 minutes easy jogging - discuss your therapeutic progress
•Include walking breaks as needed
•Focus on deep breathing and therapeutic healing
•Stretch and schedule your next therapy session

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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.