How fast tempo run

Most people are content to limit the total to 3 or 4 miles. Recovery between repeats should be an easy jog for about seconds per mile of the preceding tempo repeat.

Cruise intervals. Distances can be as low as meters or as high as a mile. Recovery times are seconds for meters, seconds for a mile, and somewhere between for intermediate distances. Volumes can go one mile higher than for tempo repeats e. This might be a good opportunity, for example, to test how your body responds to the pace recommended by the Conconi or 3,meter-time-trial tests.

This is a fun, quick workout, best run with a pace-matched training partner so you can start each repeat together. A relatively new runner training for a 10K should aim to hold their tempo pace for 20 minutes, after warming up at a comfortable pace for ten minutes, and following up with a 10 to minute cooldown. More experienced runners could aim for tempo runs of 35 to 40 minutes, not counting their warmup and cooldown.

Following this simple bit of advice will have you rocking your tempo runs—and jazzed by your race results. Anne Francis June 11, Race effort prep: By regularly practicing tempo runs during your training, come race day your body and mind! Now how do you do one? Your middle distance run usually midweek is a good day to plug in this workout. Rather, one good quality speed session per week can reap great benefits.

This workout is great for practicing at the higher end of that RPE range. Stop and perform a complete a dynamic warm-up of:.

Exercise science has taught us that lactate threshold pace is a fantastic indicator of running performance. Tempo workouts teach you to manage your emotions when running becomes difficult. Distance runners are experts at pain, discomfort, and fear.

Tempo workouts callous the mind for racing. They teach you to tolerate more discomfort and develop mental toughness. This workout includes one block of running at tempo pace. A simple example is a workout like this: 7 miles with miles at tempo pace. Here you have a 7-mile run with the middle 3 miles at tempo. Sustained tempo runs should be capped at roughly 40 minutes — any longer and the effort becomes too difficult, bordering on a race effort.

The recovery is kept to a short seconds and the repetitions are generally longer. An example is 7 miles: 3 x mile at tempo pace with 90sec jog recovery.

Repetitions at tempo pace can be run slightly faster than tempo pace since the recovery will help clear more lactate. Many programs will have you progress from tempo repetitions to sustained tempo runs. First you must be comfortable doing a certain mileage at tempo effort say, 3 miles and the secondary goal is to get you to do 3 miles continuously at tempo pace.