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Cardio & conditioning

Tempo run: comfortably hard

The Tuesday session of our 10K plan in weeks 5 to 7 and of our half marathon plan in weeks 6 to 11. Tempo means comfortably hard: you can speak in short sentences but not hold a conversation, about 6 or 7 out of 10. It isn't a race: finish feeling you could have done one more block. The player times two 8-minute blocks; the plan's phases set each week's blocks, and the doses are our editorial starting point.

45 minIntermediate6 movesCardio machine · A wallQuads · Calves · Hamstrings · Glutes · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoBrisk walkHarder: Treadmill jogging
  2. Treadmill jogging10 min
    Intermediate · Quads, Calves, Glutes · 3D demoEasy, full sentencesEasier: Treadmill walkingHarder: Sprint intervals
  3. Front-to-back leg swings10 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoHold a wall or tree; let the leg swing, don't kickHarder: Contract-relax hamstring stretch (PNF)
  4. Walking lunge6 steps each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoUpright, knee over the middle toes. Reverse lunges if your knees are sensitiveEasier: Split squatHarder: Split squat with dumbbells
  5. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoLight and springy. Leave it out with a suspected stress fractureEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  6. Treadmill running4 × 20 s
    Intermediate · Quads, Calves, Glutes · 3D demoStrides: build to fast but relaxed, then walk back. Not a sprintEasier: Treadmill walkingHarder: Sprint intervals

Tempo

2 rounds

  1. Treadmill running8 min
    Intermediate · Quads, Calves, Glutes · 3D demoComfortably hard: short sentences only, 6 or 7 out of 10. 10K plan weeks 5 to 7: 2 blocks of 6, 8, then 10 min. Half marathon weeks 6 to 11: 2 × 8, 2 × 10, 2 × 8, 3 × 8, one 20-minute block, then 2 × 8Easier: Treadmill walkingHarder: Sprint intervals
  2. Treadmill jogging2 min
    Intermediate · Quads, Calves, Glutes · 3D demoEasy jog between blocksEasier: Treadmill walkingHarder: Sprint intervals

Cool-down

  1. Treadmill jogging5 min
    Intermediate · Quads, Calves, Glutes · 3D demoEasyEasier: Treadmill walkingHarder: Sprint intervals
  2. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoWalkHarder: Treadmill jogging

Tips

  • Down to a few words? You're going too hard: ease off.
  • Flat paths or a treadmill at 1% incline suit it best.
  • Not the day before the long run. If your plan has strength the same day, lift 3 or more hours later.
  • Tired, ill or sore? Run easy instead: for beginners, the harder session is optional.
  • Our marathon, 5K and Hyrox training plans use this session too, and their phases set each week's blocks.
  • If a racing heart or fast breathing tends to set off panic, build up over several sessions: these feelings are normal with hard effort and settle as you recover.
  • Chest pain, fainting or palpitations that don't settle need urgent help: call 999 in the UK or 911 in the US.
  • With numb feet from diabetes, wear well-fitting shoes and check your feet for redness or blisters afterwards; with an open sore or ulcer, don't run until your foot team says so.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

More cardio & conditioning

HIIT workout at home

A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.

20 minIntermediate10 movesNo equipment

Plyometric workout

An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.

30 minAdvanced8 movesA bench or box, A step

Easy cardio workout

A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.

40 minBeginner3 movesCardio machine, A wall

Questions people ask

How long does the tempo run: comfortably hard take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 4 of its 6 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.