Tempo Run
5 km comfortably hard, held at one effort.
Track
≈ 39 min
3 exercises
Coach's note
You could speak a sentence, not hold a conversation.
The session
- 1
Warm-up Jog
1000 m · 6 min · 9.7–10.3 km/h · 5:50–6:11 /km
Easy conversational jog to open a session.
- 2
Tempo Run
5000 m · 25 min · 11.6–12.4 km/h · 4:51–5:09 /km
Comfortably hard sustained effort.
- 3
Cooldown Jog
800 m · 5 min · 9.3–9.9 km/h · 6:04–6:27 /km
Easy jog to flush the legs after hard work.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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