Triple Threat Tempo & Intervals

Workout - Triple Threat Tempo & Intervals

• 12min @ 6'30''/km
• 5 lots of:
  • 100m @ 3'30''/km
• 15min @ 5'00''/km
• 3min @ 7'00''/km
• 4 lots of:
  • 1.0km @ 4'22''/km
  • 1min 30s rest
• 12min @ 6'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/triple-threat-tempo--intervals-e1b30fe5

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: this article draws from Lee Grantham’s video Interval Runs vs Tempo Runs vs Fartlek Runs: Simple Explanation & Examples. Worth exploring. We’ve pulled the key ideas so you can try one of these workouts this week. The full video has more depth.

Key points:

• Interval runs: intensity packed into short repeats (e.g., 6 × 1 km or 20 × 1 min) to build speed and aerobic capacity (VO2 max).
• Tempo (threshold) runs: sustained effort at or below lactate threshold for 20-40 minutes. Builds the aerobic system and the ability to hold race pace.
• Fartlek runs: steady running with harder bursts in a ladder (200-400-600-800-1000 m up, then back down). Builds aerobic and anaerobic capacity and keeps training fun.
• Effort matters more than pace. Adjust for weather, terrain, or how you feel.

Workout example:

• Interval session: 6 × 1 km at 5K race pace, with 1-minute easy runs between.
• Tempo session: 20 minutes at a comfortably hard effort (roughly 10% quicker than marathon pace) while staying below lactate threshold.
• Fartlek session: run the 200-400-600-800-1000 m ladder and back. 20-30% slower than race pace on each segment with 200 m recovery jogs.

Closing note: try one of these runs this week. Adjust paces in the Pacing app. Lee Grantham’s video has more examples.

References

• Interval Runs vs Tempo Runs vs Fartlek Runs: Simple Explanation & Examples - YouTube (YouTube Video)