Tempo Run Workouts to Up Your Game!
Ever feel like no matter how long or how fast you run, you just never get any better? Maybe you've even gotten slower? That's because your body can get easily adjusted to a routine and stagnation sets in. If you incorporate at least one Tempo Run during the week, you will most likely see better results.
Tempo runs basically help push out your lactate threshold (that burn your feel in your legs when you run fast) Tempo workouts teach your body to more quickly clear out the lactate buildup which then delays and prevents that fatigue-causing burn.
Tempo runs also help increase your VO2Max (your body's ability to take in oxygen and use it to make energy in the muscle). Consistent use of tempo runs will actually signal your body to make more capillaries in the muscle. The more capillaries means a lot more oxygenated blood getting to the muscle.Tempo runs can vary from 4-8 miles. If you're new to tempos, it's recommended to start with a shorter distance such as 3-4 miles and work your way up.
Here are a few Tempo Run Workouts to incorporate into your weekly runs:
Traditional Tempo
Begin and end the run with a 1 mile warm up/cool down. Run these beginning and ending miles at a slow and easy conversational pace. Run the in between miles at a pace that's about 30-45 seconds slower than your 5K race pace.
Tempo Intervals
Begin and end the run with a 1 mile warm up/cool down. Run these beginning and ending miles at a slow and easy conversational pace. For the in between mile, alternate between a 5 minute fast and a 5 minute slow interval (slightly faster than conversational pace). The fast intervals should be a run at a pace that is about 25-30 seconds slower than your 5K race pace. Continue doing these fast and slow intervals until your reach your last cool down mile. (Ex. 1 mile warm up, 3 miles alternating fast and slow intervals, 1 mile cool down)
Race Pace Tempo
The tempo workout is specifically geared towards training for a half or full marathon. Begin and end with a 1 mile warm up/cool down. Run the in between miles at your half or full marathon race pace. (Ex. 1 mile warm up, 4 miles at race pace, 1 mile cool down)
Negative Split Tempo
This one is great for teaching your mind and body getting the last minute burst of energy towards the end of the run or race. Run the first half of the run at an slow and easy conversational pace. Run the last half at a tempo pace (30-45 seconds slower than your 5K race pace) creating a negative split. (Ex. Run 3 miles at a slow pace, run last 3 miles at tempo pace)
So I hope this helps you get some better results. I try to do at least a tempo run and a tabata run session once per week along with my longer slow distance runs, and I am slowly seeing some progress. Let me know how this helps you, and feel free to connect with me here, I'd love to stay connected with other runners, fitness enthusiasts and obstacle course racing athletes.
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Traditional Tempo
Begin and end the run with a 1 mile warm up/cool down. Run these beginning and ending miles at a slow and easy conversational pace. Run the in between miles at a pace that's about 30-45 seconds slower than your 5K race pace.
Tempo Intervals
Begin and end the run with a 1 mile warm up/cool down. Run these beginning and ending miles at a slow and easy conversational pace. For the in between mile, alternate between a 5 minute fast and a 5 minute slow interval (slightly faster than conversational pace). The fast intervals should be a run at a pace that is about 25-30 seconds slower than your 5K race pace. Continue doing these fast and slow intervals until your reach your last cool down mile. (Ex. 1 mile warm up, 3 miles alternating fast and slow intervals, 1 mile cool down)
Race Pace Tempo
The tempo workout is specifically geared towards training for a half or full marathon. Begin and end with a 1 mile warm up/cool down. Run the in between miles at your half or full marathon race pace. (Ex. 1 mile warm up, 4 miles at race pace, 1 mile cool down)
Negative Split Tempo
This one is great for teaching your mind and body getting the last minute burst of energy towards the end of the run or race. Run the first half of the run at an slow and easy conversational pace. Run the last half at a tempo pace (30-45 seconds slower than your 5K race pace) creating a negative split. (Ex. Run 3 miles at a slow pace, run last 3 miles at tempo pace)
So I hope this helps you get some better results. I try to do at least a tempo run and a tabata run session once per week along with my longer slow distance runs, and I am slowly seeing some progress. Let me know how this helps you, and feel free to connect with me here, I'd love to stay connected with other runners, fitness enthusiasts and obstacle course racing athletes.
Take the Insanity Asylum Challenge - Be Elite in 30 days!
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