Longer tempo runs are where strength, rhythm, and patience come together. This 40min Tempo Run is a sustained Level III effort designed to build aerobic durability, sharpen pace judgement, and improve your ability to hold a strong rhythm when the body would rather back off. It’s an excellent session for runners and triathletes preparing for half marathon, marathon, and longer endurance events who want training that carries directly into 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.
40min Tempo Run
- 10min Level II WU;
- 40min 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 40-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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