Long tempo runs are where endurance, discipline, and race confidence are built. This 45min Tempo Run is a sustained Level III effort designed to improve aerobic durability, pacing control, and your ability to stay smooth and efficient as fatigue builds. It’s an ideal session for runners and triathletes preparing for half marathon, marathon, and longer endurance events who want training that closely reflects the demands of race day.
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.
45min Tempo Run
- 10min Level II WU;
- 45min 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 45-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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