There’s something powerful about a sustained tempo run done well. This 30min Tempo Run strips things back to the essentials—one continuous effort at a controlled, steady intensity that builds real aerobic strength and mental resilience. It’s the kind of session that teaches you how to settle into a strong rhythm and stay there, making it especially valuable for runners and triathletes preparing for 10km through to marathon distances.
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.
30min Tempo Run
- 10min Level II WU;
- 30min Level III;
- 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 a single 30-minute rep, run at Level III.
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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