Running · Threshold
20-MINUTE TEMPO RUN
20 min continuous at threshold
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.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 02Run 20 minutes at threshold — comfortably hard, the effort you could hold for about an hour in a race.
- 03Cool down 10–15 minutes.
SCALED VERSION
Split it: 2 × 10 minutes with 2 minutes' easy jog.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING47min
20-Minute Tempo Run
20 min continuous at threshold · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/20-minute-tempo-run
WARMUP15 min
easy
ACTIVE20 min
tempo at threshold effort; comfortably hard
COOLDOWN12 min
easy
RELATED WORKOUTS
- RunningThresholdDifficulty 3 of 5 — Hard
2 × 20 min Threshold
2 × 20 min at threshold, 2–4 min easy
1 h 15 - RunningThresholdDifficulty 2 of 5 — Moderate
3 × 10 min Threshold
3 × 10 min at threshold, 1–2 min jog
1 h - RunningThresholdDifficulty 3 of 5 — Hard
Daniels Cruise Intervals
5–6 × 1 mile at threshold, 60 s rest
1 h 05Inspired by Jack Daniels
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