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 to understand TEMPO RUN WORKOUTS AND VARIATIONS! from Vo2maxProductions? This video deserves your attention—here’s the essential knowledge you need. We’ve distilled the main takeaways so you can put them into practice immediately. Head to the full video if you want the complete picture.

Key Points:

• Tempo runs (also called lactate threshold runs) happen at a challenging yet controlled intensity—think 7‑8 on a 0‑10 difficulty scale, or roughly 80‑90% of your maximum effort, nowhere near all‑out.
• The standard 20‑minute tempo run is incredibly flexible. It fits year‑round training whether you’re chasing a 5K personal best or preparing for a marathon.
• Beginners can substitute shorter repeats instead of one long 20‑minute block. Try 6 × 1 km or 4 × 1 mi with roughly 1 minute of recovery jog between each, holding close to 10K race pace or slightly slower.
• When you extend past 30 minutes, you’ve entered “up‑tempo” territory—this gravitates closer to marathon pace while staying short of true threshold intensity.
• One session weekly (or every 7‑10 days) works well when you also include easy runs and faster interval sessions in your plan.

Workout Example:

1. Warm‑up: Start with 10‑15 minutes of easy jogging, then perform a few strides.
2. Main Set (Standard): Hold a steady 20 minutes at your half‑marathon pace (or a bit quicker), maintaining approximately 85% effort.
   • Alternative: Athletes training for marathons on higher weekly mileage may prefer 2 × 20 min blocks instead.
3. Cruise‑Interval Variant (for lower mileage): Run 6 × 1 km or 4 × 1 mi at roughly 10K race pace with 1 minute of easy recovery jogging between repeats.
4. Cool‑down: Finish with 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 nail your target speeds—you’ll feel your lactate threshold rising. Stick with it, train purposefully, and watch your fitness climb.

References

• TEMPO RUN WORKOUTS AND VARIATIONS! | Sage Canaday Coaching and Running Advice 5km to Marathon - YouTube (YouTube Video)