Tempo Run: Three Threshold Blocks
A training session with three 5-minute blocks at a "comfortably hard" pace, where you can only speak in short phrases, separated by easy jogging. It builds aerobic endurance near threshold and the ability to hold a demanding effort evenly.
How to play
- Post the printed RPE scale next to the start and explain tempo pace: about a 7 out of 10, where you can say three or four words but cannot hold a conversation (3 min).
- Mark a 200 m loop with cones every 50 m and pair students up: one runs while the other counts laps in each block. Switch roles next class, or run at the same time if each pair has a stopwatch.
- Block one: 5 min at tempo pace. The partner records how many laps and quarter laps (50 m cones) the runner completes.
- Two-minute recovery jog at a very easy pace; the runner calls out their rating on the scale.
- Blocks two and three are the same, with 2 min of recovery between them. The goal is to cover the same distance in all three, within half a 50 m segment either way.
- Two-minute wrap-up: runners compare their three distances and effort ratings; if the third block dropped off a lot, they started too fast.
Rules
- This is not a race: going above an 8 on the scale counts as a pacing mistake.
- Jog during recovery; do not stop or sit down.
- Anyone who feels pain or dizziness stops and tells the teacher.
Variations
Easier
Run 3-minute blocks with 2 minutes of walking recovery.
Standard
Run three 5-minute blocks at tempo pace with 2 minutes of easy jogging between them.
Harder
Run two 8-minute blocks or cut the recovery to 1 minute.
Adaptations
- Limited mobility: complete the blocks in a wheelchair at an effort of 7 out of 10 using the same scale.
- Deaf or hard of hearing: start and end each block with a visual signal by raising a cone.
- Lower fitness: tempo pace is personal, so students may alternate jogging and power walking as long as they stay at a 7.
Learning goals
- Hold a demanding aerobic effort for 5-minute blocks.
- Use the rating of perceived exertion to control intensity.
- Cover a similar distance in repeated blocks.
Equipment for a class of 25
- cones: 8
- stopwatch: 1
- printed RPE scales: 2
Teacher tip
Almost everyone runs the first block too fast, so ask for their scale number as they pass the start.
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