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—a great resource to explore. We’ve distilled the key ideas so you can try one of these workouts this week. The full video has additional depth if you want more context.

Key Points:

• Interval runs pack intensity into short repeats (such as 6 × 1 km or 20 × 1 min) to develop speed and aerobic capacity (V O₂ max).
• Tempo (threshold) runs sustain effort at or below lactate threshold for 20–40 minutes, strengthening your aerobic system and your ability to hold race pace.
• Fartlek runs alternate steady running with harder bursts using a ladder structure (200‑400‑600‑800‑1000 m climbing, then back down) to build both aerobic and anaerobic capacity while keeping training enjoyable.
• Effort matters more than pace across all three—adjust based on weather, terrain, or how you’re feeling that day.

Workout Example:

• Interval Session: 6 × 1 km repeats at 5K race pace, with 1-minute easy runs in between.
• Tempo Session: 20 minutes at a comfortably challenging 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, aiming for 20‑30% slower than race pace on each segment with 200 m recovery jogs between.

Closing Note: Try one of these runs this week, adjust the paces to match your training zones in the Pacing app, and watch your speed and stamina improve. Lee Grantham’s video offers more examples and explanation—check it out, then tailor the workout to your own goals.

References

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