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iPhone App Tempo Run 1 coached by Andrew and Deena Kastor

3x1 Mile Repeats

Coached by Andrew Kastor

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Available in iTunes App Store and Samsung Galaxy App Store

Type: Run
Where: Outdoor
Equipment: None
Difficulty: Hard
Total Duration: 6.5 Miles


After you’ve completed your warm-up you will run 1-mile at a Zone 3 effort. This will likely be faster than the pace you typically run at on a daily basis.


After the first 1-mile rep, you will recover with a slow run or jog in Zone 1 for 400 meters or approximately 2-3 minutes. After the 400 meter recovery period you will then perform another 1-mile hard effort in Zone 3. You will then repeat this one more time for a total of 3 x 1 mile at a hard effort in Zone 3.


The goal of this workout is to take you out of your comfort zone and push yourself to build strength.

Available in the iTunes App Store & works with iPhone 4s & up.

Available at Samsung Galaxy App Store works with most Samsung devices

*Phones not included