Marathon Training: 10 Zone 3 / Tempo Workouts
Summary
Zone 3 training builds aerobic strength and control. 80–87% max HR, RPE 5–6. For marathoners, it develops steady pacing, efficiency and fatigue resistance. These tempo sessions help you hold form and focus across long miles. You don’t race the marathon with bursts, you race it with rhythm and Zone 3 teaches you how to find it.
What Is Zone 3/Tempo Training?
Zone 3 typically falls between 80–87% of your maximum heart rate and feels like a 5–6 out of 10 on the RPE scale. Breathing is deep and regular, speech is limited to a few words and your effort is strong but sustainable.
When you’re in Zone 3, it feels like you’ve settled into a steady gear. You’re not cruising, but you’re not struggling either. For marathon training, this zone builds the pacing discipline and aerobic strength required to handle long efforts without blowing up.
Why These Sessions Work
Zone 3 improves your aerobic capacity, metabolic efficiency and fatigue resistance. These workouts help you manage effort over time, a critical skill when running 26.2 miles. They develop your ability to hold a solid pace, stay mentally focused and remain in control as the race progresses.
10 Tempo Workouts for Marathon Runners
1. Long Tempo Repeats
Builds sustained effort and aerobic control.
Warm-Up: 15 min jog + drills
Main Set: 2 x 20 min @ Zone 3 (4 min jog)
Cool-Down: 10 min jog
2. Progressive Tempo Intervals
Develops control through gradual intensity.
Warm-Up: 12 min jog + 4 strides
Main Set: 3 x 12 min @ Zone 3 (2 min jog)
Cool-Down: 10 min jog
3. Mid-Long Run Tempo Finish
Simulates race fatigue with controlled end effort.
Warm-Up: 15 min jog
Main Set:
40 min steady
20 min @ Zone 3Cool-Down: 10 min jog
4. Tempo Pyramid
Trains sustained focus with mixed effort lengths.
Warm-Up: 15 min jog
Main Set: 8 min → 10 min → 12 min → 10 min → 8 min @ Zone 3 (2 min jog)
Cool-Down: 10 min jog
5. Tempo + Easy Blend
Blends marathon effort into broader aerobic work.
Warm-Up: 12 min jog
Main Set:
15 min easy
25 min @ Zone 3
10 min easyCool-Down: 5 min walk/stretch
6. Long Tempo Block
Teaches body and mind to hold pace for time.
Warm-Up: 15 min jog + drills
Main Set: 1 x 40 min @ Zone 3
Cool-Down: 10 min jog
7. Broken Tempo Set
Helps maintain quality without overloading.
Warm-Up: 12 min jog
Main Set: 4 x 10 min @ Zone 3 (90 sec jog)
Cool-Down: 10 min jog
8. Hilly Tempo Session
Adds strength and control under aerobic stress.
Warm-Up: 15 min jog + hill drills
Main Set: 4 x 5 min uphill @ Zone 3 (walk/jog down)
Cool-Down: 10 min jog
9. Tempo with Short Recovery
Increases aerobic load while staying in control.
Warm-Up: 10 min jog
Main Set: 5 x 8 min @ Zone 3 (60 sec jog)
Cool-Down: 10 min jog
10. Long Run Tempo Insert
Builds race simulation inside a longer effort.
Warm-Up: 15 min jog
Main Set:
60 min steady
2 x 15 min @ Zone 3 (3 min jog)Cool-Down: 10 min jog
FAQ: Tempo Training and Zone 3 for Marathoners
How do I know I’m in Zone 3?
Breathing is strong but steady. You feel like you’re working, but in control. You could hold this for a long time, but it still requires effort and focus.
Should I do these during my long runs?
Yes, Zone 3 inserts in long runs are very effective. Just ensure you’re recovering properly between key workouts.
How do I calculate my Zone 3 heart rate?
Use FLJUGA’s free calculator to find your exact Zone 3 heart rate. It only takes seconds and gives you reliable numbers for training with confidence.
FURTHER READING: BUILD YOUR MARATHON BASE
Running: Running Zones 1–5 Explained
Marathon Training: 10 Zone 4 / Threshold Workouts
Marathon Training: 10 Zone 5 / VO2 Max Workouts
Marathon Training: 10 Essential Sessions
Final Thoughts
Zone 3 is where marathon strength is built. Not through speed, but through sustained control. These sessions help you stay efficient and mentally composed through long efforts, giving you the foundation to run strong when others start to fade. Tempo work doesn’t just build fitness, it builds reliability.
Every Zone 3 run teaches you how to manage effort, settle into a steady rhythm and stay focused through fatigue. It’s not glamorous, but it’s essential. This is where you learn how to run your pace, not chase someone else’s. Dial in your tempo work and you’ll feel it on race day, that calm, collected strength that holds steady when the marathon gets real.
Can you stay strong when the miles begin to weigh heavy?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.
