Running News Daily

Try this steady tempo workout to smash your upcoming half-marathon

Are you needing a little more confidence before you tackle a half-marathon this fall? We have just the workout for you. Many distance runners will use tempo workouts to increase their lactate threshold and to improve their body’s ability to clear the lactic acid that builds up over distance (especially late in the half marathon).

A tempo run is a middle ground between an easy jog and a fast-paced sprint, straddling the line between aerobic and anaerobic training.

Your tempo pace should be around your half-marathon pace, and something you should be comfortable running at for at least an hour. Another way to calculate your tempo pace is by taking your 5K PB and adding 30 to 45 seconds per kilometre.

The workout

Three to four reps of 10 minutes @ tempo pace with 90 seconds’ slow jog rest between reps.

Work your way into the workout by staying controlled and hitting paces on your first two reps. If you find that you are struggling to hold the pace near the end of the first or second rep, extend the rest to two minutes instead of 90 seconds, and substitute a walk for the jog. 

The idea with the jog rest is to keep your heart rate up to simulate race-like conditions.

If you’re able to complete all four reps, calculate your average pace through all four sections to find your projected half-marathon pace.