Dominate your next race: try this broken tempo run

If you’re training for a longer-distance event, you’ve probably encountered the tempo run. While the tempo session is a staple for many runners aiming to speed up in the half and full marathon distances, a traditional tempo that has one running almost the entire session at a near-race pace can feel intimidating and exhausting in the earlier stages of training. A broken tempo run, where the sections of tempo effort are simply broken up, can be a great way to get familiar with that touch race day effort without trashing your legs (and feeling disheartened).

What is a tempo session?

The word ‘tempo’ in this context refers to the extended nature of the harder effort in this workout, not the pace. Tempo pace can vary, but short tempo runs are often done close to your one-hour effort (think 10K pace) while longer ones can be done near marathon pace. This workout should be done near half-marathon pace, or if you prefer to run by feel, at a comfortably hard effort.

Tempo sessions build aerobic fitness and discipline. They help runners dial in race pace, and a broken tempo session will aid with getting in quality time at the right intensity. If you’re new to longer distances, long training runs can be daunting: a broken tempo session is the remedy.

The workout

Add this session in place of a speed workout or harder training day, and adjust as necessary to meet your goals. Reps can be tweaked to be anywhere from 5-15 minutes, depending on level of fitness and goals. Total time at intensity can range from 15-45 minutes.

Warm up with 15-30 minutes of easy running, followed by a set of drills and strides (or a dynamic warmup of your choice).

Run 4-8 x 5:00 at half-marathon effort (or pace) with 30-60 seconds of easy recovery running between each harder effort.

Cool down after the workout with 5-15 minutes of easy running.

Make sure you follow a quality workout, like this one, with an easy running or rest day.

posted Thursday October 5th
by Keeley Milne