First Tempo: Cruise Intervals

First Tempo: Cruise Intervals

Workout - First Tempo: Cruise Intervals

  • 15min @ 10'00''/mi
  • 4 lots of:
    • 0.0mi @ 7'30''/mi
    • 1min 15s rest
  • 10min @ 10'00''/mi
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Intro: want a quick read on TEMPO RUN WORKOUTS AND VARIATIONS! from Vo2maxProductions? Here are the main takeaways so you can put them into practice immediately. Watch the full video for the complete picture.

Key points:

  • Tempo runs (also called lactate threshold runs) happen at a challenging but controlled intensity, around 7-8 on a 0-10 difficulty scale, or 80-90% of your maximum effort. Not all-out.
  • The standard 20-minute tempo run is flexible. It fits year-round training whether you’re chasing a 5K PR or preparing for a marathon.
  • Beginners can swap shorter repeats for one long 20-minute block. Try 6 x 1 km or 4 x 1 mi with about 1 minute of recovery jog between each, holding close to 10K race pace or slightly slower.
  • Past 30 minutes, you’re in “up-tempo” territory, closer to marathon pace but still short of true threshold intensity.
  • One session a week (or every 7-10 days) works well alongside easy runs and faster interval sessions.

Workout example:

  1. Warm-up: 10-15 minutes of easy jogging, then a few strides.
  2. Main set (standard): hold a steady 20 minutes at your half-marathon pace (or a bit quicker), about 85% effort.
    • Alternative: marathoners on higher weekly mileage may prefer 2 x 20 min blocks instead.
  3. Cruise-interval variant (for lower mileage): 6 x 1 km or 4 x 1 mi at roughly 10K race pace with 1 minute of easy recovery jogging between repeats.
  4. Cool-down: 5-10 minutes of easy running.

Closing note: slot a tempo run into your training this week. Use your recent race results with the Pacing app to set your target speeds. Stick with it and your fitness will climb.

References

Inspired by Vo2maxProductions

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