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RunThreshold

20-Minute Tempo Run

20 min continuous at threshold

Time
47 min
Hard
20:00
in zones 4–5
Difficulty
ModerateDifficulty 2 of 5 — Moderate

What we typed

Warm up 15 min easy. 20 min tempo at threshold effort (comfortably hard). Cool down 12 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

3 steps

Warm up

easy

15 minZ2

Run

tempo at threshold effort; comfortably hard

20 minZ4

Cool down

easy

12 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

Threshold effort

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

Split it: 2 × 10 minutes with 2 minutes' easy jog.

Build the scaled version in Forge

About this session

What it trains

Lactate threshold and the mental skill of holding a comfortably hard effort alone.

Who it's for

Runners of every level. The simplest threshold session there is.

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

Related workouts

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.