CH 02 · 34 MIN
Tempo Builder
Officials who can jog 20 minutes and want more engine.
TIP
Even pace beats a fast start. The third block should be as fast as the first.
What it is
Three five-minute blocks at a comfortably hard pace with two minutes of walking between them. The pace you could hold for a whole half, but not chat at.
Running order
- Warm up8:00
- 3 repsTempo 5:00, then Walk 2:0021:00
- Cool down5:00
Program code: w480-3x(t300-k120)-c300
CH 02 · TEMPO BUILDERFIRST CUES
| Time | Cue | You hear |
|---|---|---|
| 0:00 | TONE | Start tone |
| 0:00 | VOICE | "Warm up. 8 minutes." |
| 4:00 | VOICE | "Halfway." |
| 7:50 | VOICE | "Ten seconds." |
| 8:00 | TONE | Start tone |
| 8:00 | VOICE | "Rep 1 of 3. Tempo. 5 minutes." |
| 10:30 | VOICE | "Halfway." |
| 12:50 | VOICE | "Ten seconds." |
| 13:00 | TONE | Start tone |
| 13:00 | VOICE | "Walk. 2 minutes." |
| 14:00 | VOICE | "Halfway." |
| 14:50 | VOICE | "Ten seconds." |
| 15:00 | TONE | Start tone |
| 15:00 | VOICE | "Rep 2 of 3. Tempo. 5 minutes." |
Plus three short pips before every change of part that lasts 8 seconds or more.
Train safely
Training information, not medical advice. Check with your doctor before hard training; stop if you feel chest pain, dizziness, faintness or unusual breathlessness.
Independent
Not affiliated with any officials' association, league or governing body. The stations are written by this site; they are not any association's fitness test.