49 workouts
Tempo Runs
A tempo run is a sustained, comfortably hard effort — roughly the pace you could race for an hour. It teaches the body to clear lactate faster and is the single most useful workout for anything from 10K up.
Pick a session by duration and intensity. Start with the shorter continuous tempos and progress to the longer blocks as the pace starts to feel controlled.
Triple Threat Tempo
Three 2km tempo blocks at different paces with active recovery - progressive pace challenge.
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 12km
- Terrain
- road
Tempo Sandwich Supreme (Long)
3 tempo blocks (20min, 15min, 10min) with recovery - descending provides mental relief
- Duration
- 1h 35m
- Main set effort
- RPE 8 / 10
- Distance
- 27km
- Terrain
- road
Tempo Sandwich Supreme (Short)
3 tempo blocks (20min, 15min, 10min) with recovery - descending provides mental relief
- Duration
- 55m
- Main set effort
- RPE 7.8 / 10
- Distance
- 15km
- Terrain
- road
Threshold Block Party (Long)
4 separate threshold blocks with decreasing duration and recovery
- Duration
- 1h 20m
- Main set effort
- RPE 8.3 / 10
- Distance
- 22km
- Terrain
- road
The Alternating Tempo
10x3 minutes alternating threshold and tempo pace
- Duration
- 1h 5m
- Main set effort
- RPE 7.2 / 10
- Distance
- 17.5km
- Terrain
- road
Tempo Tempo Tempo (Long)
Three separate 2-mile tempo efforts with recovery - triple tempo test
- Duration
- 1h 35m
- Main set effort
- RPE 8.4 / 10
- Distance
- 23km
- Terrain
- road
Threshold Block Party
4 separate threshold blocks with decreasing duration and recovery
- Duration
- 1h 5m
- Main set effort
- RPE 8.2 / 10
- Distance
- 18km
- Terrain
- road
The Threshold Staircase (Short)
Ascending tempo blocks: 5-10-15-20 minutes with brief recovery - progressive duration challenge.
- Duration
- 45m
- Main set effort
- RPE 8 / 10
- Distance
- 11km
- Terrain
- road
Triple Threat Tempo (Long)
Three 2km tempo blocks at different paces with active recovery - progressive pace challenge.
- Duration
- 1h 15m
- Main set effort
- RPE 5.2 / 10
- Distance
- 15km
- Terrain
- road
Triple Threat Tempo (Short)
Three 2km tempo blocks at different paces with active recovery - progressive pace challenge.
- Duration
- 45m
- Main set effort
- RPE 6.9 / 10
- Distance
- 9.5km
- Terrain
- road
The Alternating Tempo (Long)
10x3 minutes alternating threshold and tempo pace
- Duration
- 1h 20m
- Main set effort
- RPE 7.2 / 10
- Distance
- 21km
- Terrain
- road
Marathon Tempo Development
A structured tempo run designed to improve lactate threshold and marathon race pace endurance. Build the ability to sustain comfortably hard effort.
- Duration
- 1h 0m
- Main set effort
- RPE 6 / 10
- Distance
- 12km
- Terrain
- road
The Alternating Tempo (Short)
10x3 minutes alternating threshold and tempo pace
- Duration
- 40m
- Main set effort
- RPE 6.9 / 10
- Distance
- 10.5km
- Terrain
- road
Threshold Block Party (Short)
4 separate threshold blocks with decreasing duration and recovery
- Duration
- 45m
- Main set effort
- RPE 8.1 / 10
- Distance
- 12km
- Terrain
- road
The Threshold Staircase
Ascending tempo blocks: 5-10-15-20 minutes with brief recovery - progressive duration challenge.
- Duration
- 1h 5m
- Main set effort
- RPE 8.4 / 10
- Distance
- 17km
- Terrain
- road
Tempo Sandwich Supreme
3 tempo blocks (20min, 15min, 10min) with recovery - descending provides mental relief
- Duration
- 1h 15m
- Main set effort
- RPE 7.9 / 10
- Distance
- 21km
- Terrain
- road
Tempo Tempo Tempo (Short)
Three separate 2-mile tempo efforts with recovery - triple tempo test
- Duration
- 55m
- Main set effort
- RPE 8.3 / 10
- Distance
- 13km
- Terrain
- road
Tempo Tempo Tempo
Three separate 2-mile tempo efforts with recovery - triple tempo test
- Duration
- 1h 15m
- Main set effort
- RPE 8.3 / 10
- Distance
- 18km
- Terrain
- road
The Threshold Staircase (Long)
Ascending tempo blocks: 5-10-15-20 minutes with brief recovery - progressive duration challenge.
- Duration
- 1h 20m
- Main set effort
- RPE 9.4 / 10
- Distance
- 21km
- Terrain
- road
Acid Bath Bonanza 🧪 (Laboratory Experiment)
Welcome to the lactate laboratory! 6x3 minute tempo surges with equal recovery. This alternating tempo/recovery experiment tests your lactate buffering system while keeping things manageable. Perfect acid bath introduction!
- Duration
- 38m
- Main set effort
- RPE 7.6 / 10
- Distance
- 8km
- Terrain
- road
Acid Bath Bonanza 🧪 (PhD Thesis)
PhD-level lactate research! 10x5 minute tempo surges with equal recovery. This is the ultimate acid bath bonanza for serious lactate scientists. Only attempt if you're ready to earn your doctorate in suffering!
- Duration
- 1h 5m
- Main set effort
- RPE 8 / 10
- Distance
- 13.5km
- Terrain
- road
Acid Bath Bonanza 🧪 (Research Study)
Advanced lactate research study! 8x4 minute tempo surges with equal recovery. This extended acid bath bonanza builds serious lactate buffering capacity while testing your threshold endurance. Science meets suffering!
- Duration
- 50m
- Main set effort
- RPE 7.8 / 10
- Distance
- 10.5km
- Terrain
- road
Comfortably Uncomfortable Club 😅 (Full Membership)
Full membership to the comfortably uncomfortable club! A 30-minute progressive tempo journey from easy to threshold. Master the art of being comfortable with discomfort through structured progression.
- Duration
- 45m
- Main set effort
- RPE 6 / 10
- Distance
- 9.5km
- Terrain
- road
Comfortably Uncomfortable Club 😅 (Membership Trial)
Welcome to the club where comfort meets discomfort! A 20-minute progressive tempo from easy to threshold. Perfect for runners who want to explore the sweet spot between comfortable and challenging.
- Duration
- 35m
- Main set effort
- RPE 6 / 10
- Distance
- 7.5km
- Terrain
- road
Comfortably Uncomfortable Club 😅 (VIP Lifetime Membership)
VIP lifetime membership to the comfortably uncomfortable club! A 40-minute progressive tempo odyssey from easy to threshold. Only the most dedicated members attempt this ultimate comfort zone destruction session.
- Duration
- 1h 0m
- Main set effort
- RPE 6 / 10
- Distance
- 12.5km
- Terrain
- road
Cruise Control Chaos 🚗 (City Drive)
Set your cruise control and embrace the chaos! 2x15 minute tempo blocks with breaks. Perfect for runners who love the steady rhythm of tempo running but want structured recovery breaks.
- Duration
- 39m
- Main set effort
- RPE 7.4 / 10
- Distance
- 8.5km
- Terrain
- road
Cruise Control Chaos 🚗 (Cross-Country Expedition)
The ultimate cross-country tempo expedition! 4x10 minute tempo blocks with strategic breaks. This is advanced cruise control chaos for experienced tempo drivers ready for the long haul.
- Duration
- 53m
- Main set effort
- RPE 8.1 / 10
- Distance
- 11.5km
- Terrain
- road
Cruise Control Chaos 🚗 (Highway Journey)
Navigate the highway of tempo training! 3x12 minute tempo blocks with strategic breaks. This structured chaos teaches you to maintain steady effort while managing recovery - perfect tempo training architecture.
- Duration
- 46m
- Main set effort
- RPE 7.9 / 10
- Distance
- 10km
- Terrain
- road
Half Marathon Hijinks 🎭 (Broadway Spectacular)
Broadway-level half marathon hijinks spectacular! 5x10 minute half marathon tempo with theatrical breaks. This epic comedy spectacular is for elite entertainers ready to master half marathon pace with style and flair.
- Duration
- 1h 2m
- Main set effort
- RPE 8.1 / 10
- Distance
- 13km
- Terrain
- road
Half Marathon Hijinks 🎭 (Comedy Show)
Get ready for half marathon hijinks! 3x6 minute half marathon tempo with playful breaks. This fun-focused session introduces you to half marathon pace while keeping things light and entertaining. Comedy gold for your training!
- Duration
- 36m
- Main set effort
- RPE 7.8 / 10
- Distance
- 7.5km
- Terrain
- road
Half Marathon Hijinks 🎭 (Main Event Show)
The main event half marathon hijinks show! 4x8 minute half marathon tempo with entertaining breaks. This extended comedy special builds serious half marathon pace endurance while keeping you entertained throughout.
- Duration
- 47m
- Main set effort
- RPE 8 / 10
- Distance
- 10km
- Terrain
- road
Lactate Lake Swimmer 🏊♂️ (Epic Lake Odyssey)
An epic 40-minute odyssey across the entire lactate lake! This extended tempo run is for experienced threshold swimmers ready to push their lactate clearance to the limits. Emerge as a lactate threshold master!
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 12km
- Terrain
- road
Lactate Lake Swimmer 🏊♂️ (Full Lake Crossing)
Dive into the lactate lake for a full 30-minute swim! This classic tempo run is the gold standard for threshold development. You'll emerge from this lake a stronger, more efficient runner with an improved lactate threshold.
- Duration
- 45m
- Main set effort
- RPE 7 / 10
- Distance
- 9km
- Terrain
- road
Lactate Lake Swimmer 🏊♂️ (Short Dip)
Take a refreshing 20-minute swim in the lactate lake! This continuous tempo run builds your threshold endurance while keeping you perfectly balanced on the edge of discomfort. Perfect for those who want to dip their toes in tempo running without drowning.
- Duration
- 30m
- Main set effort
- RPE 7 / 10
- Distance
- 6km
- Terrain
- road
Lactic Limit Leaper 🦘 (Championship Leaping)
Championship-level lactate leaping! 3x8 min tempo + 4x3 min threshold. This advanced combination workout develops elite leaping skills between tempo and threshold zones. Master the art of lactate zone jumping!
- Duration
- 52m
- Main set effort
- RPE 8.3 / 10
- Distance
- 11km
- Terrain
- road
Lactic Limit Leaper 🦘 (Hop Practice)
Time to practice your lactate leaping skills! 2x6 min tempo + 3x2 min threshold. This combination workout teaches you to leap between tempo and threshold zones like a lactate kangaroo.
- Duration
- 39m
- Main set effort
- RPE 7.9 / 10
- Distance
- 8km
- Terrain
- road
Lactic Limit Leaper 🦘 (Olympic Leaping)
Olympic-level lactate leaping mastery! 4x10 min tempo + 5x4 min threshold. This elite combination workout is for lactate leaping legends ready to compete at the highest level. Become the ultimate limit leaper!
- Duration
- 1h 7m
- Main set effort
- RPE 8.8 / 10
- Distance
- 14km
- Terrain
- road
Marathon Pace Mayhem 🏃♂️ (Chaos Training)
Welcome to marathon pace mayhem! 3x8 minute marathon tempo blocks with short breaks. This controlled chaos introduces you to the art of marathon pace running while building aerobic strength foundation.
- Duration
- 35m
- Main set effort
- RPE 5 / 10
- Distance
- 7.5km
- Terrain
- road
Marathon Pace Mayhem 🏃♂️ (Full Chaos)
Full marathon pace mayhem unleashed! 4x10 minute marathon tempo blocks with breaks. This extended chaos session builds serious marathon pace endurance while perfecting your race rhythm and pacing strategy.
- Duration
- 46m
- Main set effort
- RPE 5 / 10
- Distance
- 10km
- Terrain
- road
Marathon Pace Mayhem 🏃♂️ (Ultimate Chaos)
The ultimate marathon pace mayhem! 5x12 minute marathon tempo blocks with strategic breaks. This is elite-level marathon chaos for serious marathoners ready to master race pace endurance and efficiency.
- Duration
- 1h 0m
- Main set effort
- RPE 5 / 10
- Distance
- 13km
- Terrain
- road
Sweet Spot Serenade 🎵 (Acoustic Session)
A beautiful acoustic session of mixed tempo paces! Play three songs: 6 min marathon tempo, 4 min half marathon tempo, 3 min 10K tempo. Each song builds the intensity while staying in the sweet spot of threshold training.
- Duration
- 37m
- Main set effort
- RPE 7 / 10
- Distance
- 7.5km
- Terrain
- road
Sweet Spot Serenade 🎵 (Full Concert)
A full concert of mixed tempo magic! Perform an epic symphony: 8 min marathon tempo, 6 min half marathon tempo, 4 min 10K tempo. This sweet spot serenade develops pace mastery across all threshold zones.
- Duration
- 46m
- Main set effort
- RPE 7 / 10
- Distance
- 9.5km
- Terrain
- road
Sweet Spot Serenade 🎵 (Opera Magnum Opus)
The ultimate tempo opera! A magnum opus featuring 10 min marathon tempo, 8 min half marathon tempo, 6 min 10K tempo. This epic sweet spot serenade is for virtuoso runners ready to conduct their own tempo masterpiece.
- Duration
- 1h 0m
- Main set effort
- RPE 7 / 10
- Distance
- 12.5km
- Terrain
- road
Threshold Therapy Session 🛋️ (Full Treatment)
Extended therapy with Dr. Tempo! A comprehensive pyramid session: 4-6-8-6-4 minutes at tempo with healing recovery breaks. This full treatment session will resolve your deepest lactate threshold issues.
- Duration
- 50m
- Main set effort
- RPE 7 / 10
- Distance
- 10.5km
- Terrain
- road
Threshold Therapy Session 🛋️ (Initial Consultation)
Welcome to threshold therapy! A healing pyramid session: 3-5-3 minutes at tempo with recovery breaks. Dr. Tempo will help you work through your lactate issues in this therapeutic running session.
- Duration
- 36m
- Main set effort
- RPE 7 / 10
- Distance
- 7.5km
- Terrain
- road
Threshold Therapy Session 🛋️ (Intensive Therapy Program)
Intensive therapy program with Dr. Tempo! An epic pyramid session: 5-7-10-7-5 minutes at tempo. This intensive program is for serious patients ready to undergo complete lactate threshold transformation.
- Duration
- 1h 3m
- Main set effort
- RPE 7 / 10
- Distance
- 13km
- Terrain
- road
Threshold Thug's Takeover 💪 (Crime Syndicate)
The ultimate threshold crime syndicate operation! 5x8 minute tempo intervals - this is organized threshold crime at its finest. Only the most experienced threshold thugs should attempt this legendary heist.
- Duration
- 51m
- Main set effort
- RPE 8.4 / 10
- Distance
- 11km
- Terrain
- road
Threshold Thug's Takeover 💪 (Master Heist)
The threshold thugs are executing their master plan! 4x8 minute tempo intervals with strategic breaks to steal maximum fitness gains. You'll emerge from this heist as a certified threshold gangster.
- Duration
- 43m
- Main set effort
- RPE 8.2 / 10
- Distance
- 9km
- Terrain
- road
Threshold Thug's Takeover 💪 (Quick Heist)
The threshold thugs are staging a quick heist on your lactate system! 3x8 minute tempo intervals with short breaks to steal some serious fitness gains. Perfect for runners ready to get tough with their threshold training.
- Duration
- 35m
- Main set effort
- RPE 7.9 / 10
- Distance
- 7.5km
- Terrain
- road