A tempo run is a sustained effort at the upper end of Zone 3 / lower Zone 4 — roughly the pace you could hold for an hour all-out.
Typical sessions
- 20 minutes continuous
- 2 × 15 minutes with 3-minute jog recovery
- Progression: 40 minutes finishing in Zone 4
Why it works
Tempo work increases lactate clearance and trains the metabolic machinery that lets you hold faster paces aerobically.
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