← Back to Library
Tempo / Threshold
Running · Comfortably hard, sustainable effort.
Warm-up
10 min easy jog 2 × 20s strides
Main
20 min continuous tempo, or 3 × 8 min with 2 min jog Even breathing. You can speak a short phrase, not a sentence.
Intensity: RPE 6–7 / 10
Recovery
Easy jog between tempo blocks if you split them.
Cooldown
8–10 min easy jog
Progression
20 min → 25 min, or add a third block before you chase pace.