20-Minute Tempo Run

Workout - 20-Minute Tempo Run

• 10min @ 9'00''/mi
• 20min @ 6'10''/mi
• 10min @ 10'00''/mi

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Intro

Here’s what you need from Tempo Run | Running Training | FOD Runner by The FOD Runner. We’ll walk through the key elements so you can put this tempo workout into action starting today. For the complete breakdown, watch the full video.

Key Points

• The core: 3 miles (≈4.8 km) completed as a 20‑minute tempo, at a pace you can sustain—a touch easier than your best flat 3‑mile effort.
• Shoot for 6:10‑6:12 per mile (≈3:50‑3:55 per km). Running hilly terrain builds leg strength and cadence while you work.
• This doubles as a speed workout. Find the effort where talking is possible but difficult—that “comfortably hard” zone.
• Going too fast? Drop the pace by a few seconds per mile on your next attempt and focus on steady effort over 20 minutes.

Workout Example

Warm‑up: 5‑10 min easy jog

Tempo Set:
- Run 3 miles (≈4.8 km) at ~6:10‑6:12 min/mi pace (aim for 20 min total). 
- If the route is hilly, keep the effort steady; you may naturally slow on climbs.

Cool‑down: 5‑10 min easy jog or walk

Tip: Finished 3 miles in 18 minutes? Use that extra time as a bonus—stick with the same effort until you hit the 20‑minute mark.

Closing Note

Test this tempo session and adjust pacing to fit where you are right now in your training. Grab your Pacing app and get after it—more speed ahead! 🚀

References

• Tempo Run | Running Training | FOD Runner - YouTube (YouTube Video)