cardio · running shoes
Tempo Run
'Comfortably hard' running that raises your lactate threshold.
1 × 20–30 min at threshold 50 minrest 0s
Equipment
running shoes
Rest
0s between sets
Primary muscles
cardiovascular, legs
Also works
—
How to do it
- Warm up with 10 minutes easy running.
- Run 20–30 minutes at a pace you could hold for about an hour in a race.
- You should be breathing hard but in control — full sentences are difficult.
- Cool down with 10 minutes easy.
Form cues
- ✓Steady effort — no surges
- ✓Relaxed hands and jaw
- ✓Even splits
Common mistakes
- ✗Starting too fast and blowing up
- ✗Turning it into an interval workout
Progressions
- 15 min tempo → 20 min → 25 min → 2×20 min with 3 min rest