Longer continuous tempo runs are where fitness and discipline start to meet. This 35min Tempo Run is a sustained, controlled effort designed to build aerobic strength, improve pace judgement, and develop the ability to hold a strong rhythm when fatigue begins to creep in. It’s an excellent session for runners and triathletes preparing for 10km, half marathon, marathon, and longer events who want training 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.
35min Tempo Run
- 10min Level II WU;
- 35min 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 35-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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