Workout of the Week: 120 – Time Under Tension Pt.1

With the New Year comes a new series of workouts where we’re taking the traditional tempo run and breaking it into segments to allow for more time at threshold to develop that ability to go faster for longer.


Time Under Tension Pt.1

3x 8mins @ Lactate Threshold Pace (your 1-hour race pace)
2mins jog recovery

Terrain: Flat, measurable pathway.

A broken tempo run is a good way to get more time at threshold because the short jog recoveries allow a touch of freshness to come back into the lungs, legs and noggin.

And, remember, your lactate threshold is that pace where you move from a predominantly aerobic, fat-burning zone to have an increased reliance on other energy systems—particularly lactate.


We want our bodies to get really good at flushing out fatigue on the run. Lactate threshold training is one of the best ways to do this as it sits right on that fence between fat-burning and glycogen-burning.


Threshold running can feel uncomfortable and niggly, so it’s important to have you paces dialled in. So, head to the Race and Pace Calculator at to calculate your pace for this session.

You’ll also want some terrain that allows you to measure your splits accurately so fine somewhere flat and GPS-friendly.

Keep the recoveries as light jogs or even slow to a walk if you haven’t done much endurance training recently.