Tempo sandwich
A threshold block, a marathon-pace middle, then a second threshold block on tired legs.
Also called: threshold-marathon-threshold.
A peak-phase session that asks the specific question a marathon asks: can you still change gear when you are already tired? The closing threshold block is the whole workout — the first two thirds exist to make it hard. This one belongs in the final weeks of a build, not in base.
The session
Shown at a 4:00 marathon reference — 1 h 02 total, about 10.2 km, including 30 min of quality work.
Warm-up
- 12 min easy (6:43–7:24/km)
Main set
- 15 min @ 5:14/km (T)
- 2 min jog
- 4 × 200 m @ 4:23/km (rep) — 53 s, 200 m jog between
- 2 min jog
- 11 min @ 5:14/km (T)
Cool-down
- 10 min easy (6:43–7:24/km)
Why this session works
Threshold blocks around a handful of fast 200s — the mid-session speed resets your mechanics, and the second tempo teaches control on tired legs. A sharpening favourite.
Source: Daniels 2014; Mujika & Padilla 2003. Training phase: peak.
Run it at your own paces
Open the workout generator and enter a recent race time — every rep length, recovery and target pace is recalculated for your fitness, and the session exports to .fit for a Garmin watch.
Frequently asked questions
What is a tempo sandwich?
A threshold block, a marathon-pace middle, then a second threshold block on tired legs. A peak-phase session that asks the specific question a marathon asks: can you still change gear when you are already tired? The closing threshold block is the whole workout — the first two thirds exist to make it hard.
How long is this session?
At a 4:00 marathon reference it comes to 1 h 02 and about 10.2 km, of which 30 min is prescribed quality work. The generator scales both to your own paces, so a faster runner covers more ground in the same time.
Who is this workout for?
It is written for the peak phase of a marathon build. The distances shown suit a 4:00 marathoner; enter your own recent race time in the generator and every rep length and target pace is recalculated for you.
More threshold and tempo sessions
- Tempo run — One unbroken block at threshold pace — the effort you could hold for about an hour in a race.
- Cruise intervals — Threshold pace broken into repeats with short jogs, so you accumulate far more time at the ceiling than one continuous block allows.
- Threshold alternations — Alternating threshold and marathon pace with no standing rest, training the body to clear lactate while still running fast.
- Progression run — A run split into thirds, each faster than the last, finishing at or near threshold.