Cardio sessionFree
Tempo Run – 50 Minutes
20 minutes at a steady hard pace to push your threshold
45
min
One continuous 20-minute block at a comfortably hard pace, between a warm-up and a cool-down.
What does the session look like?
45 min
Total time
46
Training load
045 min
Time in each zone
Z2 · 25 min (56%) Z4 · 20 min (44%)
Step by step
Running
Warm up
- 15 min at Z1 → Z2 (Build gradually from very easy to easy)
Tempo
- 20 min at Z4, RPE 7 (Comfortably hard: a few words, not full sentences)
Cool down
- 10 min at Z1 → Z2 (Relaxed jog)
Who is it for?
Runners who already run 3 times a week.
Who is it not for?
Beginners who cannot yet run 40 minutes continuously.
