Longer tempo intervals are where you really start to build durable endurance — the kind that lets you hold a strong pace deep into a race. This 4×10min Tempo Run is a steady, controlled session designed to develop aerobic strength and pacing discipline without tipping into overly hard efforts. It’s ideal for runners and triathletes preparing for half marathons, marathons, and longer events, especially when you want a solid block of quality work that translates directly to race-day performance.
Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard it is to work.
4x 10min Tempo Runs
- 10min Level II WU;
- 4x 10min Level III, 1min Level II RI;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of four reps, running at Level III for ten-minutes. Take a one-minute Rest Interval (RI) jogging at Level II.
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Download the Garmin (.FIT) files for this workout for FREE
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