{"id":"66de13ca-d5be-477c-987c-e9e8d5f838f0","title":"Tempo Run","icon":"⚡","parent_id":null,"author":{"name":"RunRaeRun","initials":"R"},"category":{"id":"9758b127-b32d-40db-88e0-171d474fda46","name":"Running","path":["Workouts","Running"]},"description":{"markdown":"Twenty minutes at a _comfortably hard_ pace to push up your lactate threshold. Tempo pace is about what you could hold for an hour in a race: you can manage a few words, not a conversation.","html":"

Twenty minutes at a comfortably hard pace to push up your lactate threshold.

Tempo pace is about what you could hold for an hour in a race: you can manage a few words, not a conversation.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":2400,"total_duration_in_seconds":2400,"steps_count":4,"updated_at":"2026-05-26T13:09:58.929Z","favourites_count":3,"forks_count":0,"favourited":false,"steps":[{"id":"23777628-f84d-4209-bf04-933992a06a92","number":1,"title":"Easy jog","description":{"markdown":"Warm up.","html":"

Warm up.

"},"duration_in_seconds":600,"video_start_in_seconds":null},{"id":"33282b23-ad2b-4aec-bb8b-556073d457cb","number":2,"title":"Tempo","description":{"markdown":"Settle into a steady, comfortably hard rhythm. **Even pace**: don't start too fast.","html":"

Settle into a steady, comfortably hard rhythm. Even pace: don't start too fast.

"},"duration_in_seconds":1200,"video_start_in_seconds":null},{"id":"f929afd9-0c10-4649-90d2-d856afc0dc07","number":3,"title":"Easy jog","description":{"markdown":"Cool down.","html":"

Cool down.

"},"duration_in_seconds":600,"video_start_in_seconds":null},{"id":"b3548e7b-f477-4e83-8910-aa7726746a38","number":4,"title":"Strides","description":{"markdown":"**4 × 20 seconds** of fast, relaxed running on flat ground, walking back between each.","html":"

4 × 20 seconds of fast, relaxed running on flat ground, walking back between each.

"},"duration_in_seconds":null,"video_start_in_seconds":null}]}

Routine complete