Experienced runner · 35 min
Tempo intervals
Short blocks at a comfortably hard, sustainable pace.
- You run comfortably without stopping
- You want to hold a faster pace for longer
Not the right fit if you’re still building an easy running base.
The session
- Warm-up
- 10 minutes of easy jogging with a gradual build in pace.
- Main set
- 3 rounds: run at a comfortably hard effort for 4 minutes, then jog or walk easily for 2 minutes. You can speak short phrases; avoid racing.
- Cool-down
- 5–10 minutes of easy walking.
Choose this only after comfortable continuous running is established. Keep the next run easy and avoid placing it next to another speed session.
Start this plan free
7 days free, no card to start.