The news desk
Canadian Running Magazine reported on October 8, 2026, that coach Mario Fraioli describes a "tempo sandwich" workout. According to that report, the session brackets a 3-to-5-mile tempo run at half-marathon effort with 1-mile repetitions at 10K effort, separated by 400m and 800m easy jogs. The report states runners training for a 10K or half marathon can repeat the workout every three to four weeks, and that the middle tempo segment can be scaled down to as little as two miles. Fraioli suggests using it as a benchmark or as a final big workout 10 to 14 days before a goal race. No other reports on this workout have been supplied, so no conflicting figures, dates, or claims are available to compare.
Coach Mario Fraioli's tempo sandwich workout brackets a 3-to-5-mile half-marathon-effort tempo with 1-mile reps at 10K effort, separated by 400m and 800m easy jogs. Runners training for a 10K or half marathon can repeat it every three to four weeks, scaling the middle tempo to as little as two miles. Fraioli suggests it as a benchmark or final big workout 10-14 days before a goal race.