Four spicy tempo run workouts to build unstoppable endurance

Gearing up for a big race, but nervous about what that sustained tough effort will feel like? Adding some tempo workouts to your training can build confidence and help you maintain that speedy pace on race day.

Colorado-based coach Laura Norris, host of the “Tread Lightly” podcast, explains on her website that while tempo runs are one of the most commonly prescribed workouts, “they can be one of the trickiest workouts for runners to pace.” Here are some tempo workouts to incorporate into your running routine, no matter what your distance goals are.

What is a tempo run?

“A tempo run is a continuous, moderate to moderately hard effort,” Norris says.”Some variations do break the tempo run into longer intervals with short rest, but the intervals are longer and the effort remains in the moderate intensity zone.” 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. Tempo sessions build aerobic fitness and discipline.

“The benefits of tempo workouts extend beyond physiological adaptations,” Norris says.”For many runners, pacing moderate intensities such as half-marathon or marathon pace requires practice. Tempo runs teach you how your race pace should feel.”

1.- 5K tempo

Begin with a 10-20 minute easy warm up run.

Run 20 minutes tempo at a one-hour race effort, followed by 3-4 minutes of easy recovery.

Run 4-6 x 1 minute at 3K-5K effort, with 1 minute recovery jog between repeats.

Cool down with 10 minutes of easy running.

2.- 10K tempo

Warm up with 10-20 minutes of easy running.

30-minute progressive tempo: first 25 minutes at 1-hour race effort, then 5 minutes at 30-40 minute race effort

Cool down with 10-20 minutes of easy running.

3.- Half-marathon tempo

Warm up with 10-20 minutes of easy running.

Run 15 minutes at half marathon pace followed by a 3-minute recovery jog.

Next, run 4 x 1.5 minute at 10K pace with a 1 minute recovery jog after each rep; take a 3 minute recovery jog, and finish things off with 15 minutes at half-marathon pace.

Cool down with 10-20 minutes of easy running.

4.- Marathon tempo

Warm up with 10-20 minutes of easy running.

Run 8-12 kilometers at marathon effort, on terrain similar to your race (hilly if training for a hilly marathon or flat if preparing for a flat course).

Cool down with 10-20 minutes of easy running.

Make sure to follow any hard workout or training session with a recovery day or a couple of days of very easy running.

posted Friday March 15th
by Keeley Milne