Tempo Running Sessions

Tempo sessions build the ability to hold a controlled, challenging pace. These workouts range from progressive runs to alternating faster and easier segments.

Browse 9 sessions

Find a workout

7 Mile Alternating TempoAlternating tempo miles with float recovery.11 miles 5 Mile ProgressiveProgressive tempo run.8 miles 6 Mile ProgressiveExtended progressive tempo.10 miles 4 Mile ProgressiveShort continuous tempo.7 miles 10 Mile ProgressiveMarathon simulation.16 miles 3 & 3 Mile Broken TempoDouble Tempo blocks.12 miles 10 Mile Alternating TempoNo rest Tempo.16 miles 10 Mile Progressive Long RunEndurance + Speed.10 miles Tempo 2-1 SplitBuild effort.6 miles

Choose a pace that suits you

Session paces are personalized using your recent 5K time. Estimate yours with the 5K pace calculator, and build your training gradually.