One-Hour Workout: Mid-Week Tempo Run

  • By Jené Shaw
  • Published Aug 16, 2016
  • Updated Aug 16, 2016 at 2:17 PM UTC
Photo: bogdan ionescu /

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s run workout comes from coach Andrew Dollar of Nashville-based FTP coaching ( “This tempo workout is a great middle of the week session for a long-course triathlete,” Dollar says. “It requires activating one’s upper end speed at the beginning of the workout and then maintaining an easier, yet still aggressive pace on tired legs for the primary part of the workout.”

RELATED: Nail The Tempo Run

One-Hour Workout: Mid-Week Tempo Run

10 min building to marathon pace

Main Set

10 min as 30 sec strides, 30 sec recovery. Run the strides between 5K–10K pace.

30 min at half marathon pace

10 min easy

RELATED – One-Hour Workout Tempo With A Twist

More one-hour workouts

FILED UNDER: Run / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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