Easier version
default
Tempo RunRPE 5.2HardPro Level★★★★☆
TRIPLE THREAT TEMPO (LONG)
Three 2km tempo blocks at different paces with active recovery - progressive pace challenge.
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 pace-changing ability at threshold, build mental toughness, and improve lactate shuttling.
Workout Overview
Duration
1h 15m
Distance
15km
Intensity
5.2/10
Target Race
10K
Terrain
road
Difficulty
★★★★☆
Tags
tempoprogressivemultiple blocksthreshold
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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
19% of workout
3000m Marathon pace
Training ZoneSteady
Effort Level
5/10
Duration15m 38s
* Estimated at 5:05/km pace for steady effort
“Marathon pace effort”
Segment 2 of 7
20% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m
“Easy recovery”
Segment 3 of 7
5% of workout
3000m Half marathon pace
Training ZoneSteady
Effort Level
6/10
Duration15m 38s
* Estimated at 5:05/km pace for steady effort
“Half marathon pace effort”
Segment 4 of 7
20% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration4m
“Easy recovery”
Segment 5 of 7
5% of workout
3000m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration13m 10s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 6 of 7
17% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 7 of 7
13% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:17
Training Purpose
Develop pace-changing ability at threshold, build mental toughness, and improve lactate shuttling.
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
Triple Threat Tempo
Three 2km tempo blocks at different paces with active recovery - progressive pace challenge.
Triple Threat Tempo
Repeat 1x: Three 2km tempo blocks at different paces with active recovery - progressive pace challenge.
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.