Tempo run · 30 min
30 minutes comfortably hard, at threshold pace.
Tempo and threshold · Beginner, Intermediate, Advanced
The session
Total distance
8.79 km
Est. duration
~50:00
Structure
3 blocks(1 rep)
Phases
Warm-up jog · 10min
6:30 /km
Tempo · 30min
5:15 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, run 30 minutes at threshold pace, then cool down for 10. Threshold pace is comfortably hard: you could say a few words, not hold a conversation. It should feel controlled all the way; if you're straining at the end, it was too fast.
What it's for
Threshold running raises the pace you can hold before fatigue builds quickly. It is the pace of an hour-long race, and improving it helps at every distance from 5K to the marathon.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.
More tempo and threshold
See all- 2 x 15 min cruise intervals~55 min
2 x 15 minutes at threshold pace, 90s jogs.
In Sub-20 5K, Sub-18 5K and 2 more
- 3 x 10 min cruise intervals~55 min
3 x 10 minutes at threshold pace, 1 min jogs.
In Sub-20 5K, Sub-18 5K and 4 more
- 3 x 8 min cruise intervals~45 min
3 x 8 minutes at threshold pace, 1 min jogs.
In Sub-25 5K, Sub-20 5K and 4 more