Without a doubt, the tempo run is my favorite way to get faster. It’s a speed workout that I look forward to, enjoy during the process, yet feel completely spent when I’m done. And, I give tempo training full credit for making my 2014 racing season so successful!
What exactly is a tempo run?
In simple terms, a tempo run is a run with an easy and comfortable warm-up, a middle tempo portion that’s run at a sustained faster pace, and an easy slower cool-down. The warm-up, tempo segment, and cool-down distances vary depending on what distance race you’re training for.
In more scientific terms, a tempo run is often referred to as a lactic threshold run. In other words, while running and maintaining a faster speed than normal for a prolonged period of time, you teach your body to efficiently utilize oxygen while effectively removing lactic acid and carbon dioxide. Your body will become adept at running more efficiently as your lactic threshold improves.
Like fartleks, tempo runs can be done most anywhere, and don’t require use of a track. Pick your favorite trail and go for it! Make sure the trail isn’t overly crowded so you can maintain your consistent exertion level during the tempo portion of your run, though.
Tempo runs provide an excellent opportunity to check your form, and make minor corrections as needed. Ask yourself, “Am I engaging my core? Do I tend to slump as I get tired? Am I over-striding and landing too hard on my lead foot?” Keep your focus on your breathing, your stride, and whether or not you’re maintaining a consistent exertion level. Now is not the time to stress over work, or daydream about your upcoming vacation.
Don’t think of running the tempo portion for speed; instead focus on effort. If you happen to be running at a 7:30 pace and you come upon a hill, don’t maintain your 7:30 pace, instead, maintain the same exertion level which will be a slightly slower pace.
Your exertion level for the tempo portion will be reduced as you train for longer races; however, your tempo distance will increase. Using an exertion scale of 0-10 with 10 being a full out sprint, your exertion level for a tempo run when training for a 5K might be an 8, but a 6 for marathon training.
Tempo run examples:
- 5K Training – Warm up for 1 mile, tempo pace for 3 miles at an exertion level of 8, cool down for 1 mile
- 10K Training – Warm up for 1 mile, tempo pace for 4 miles at an exertion level of 7-8, cool down for 1 mile
- Half Marathon Training – Warm up for 2 miles, tempo pace for 4-5 miles at an exertion level of 6-7, cool down for 2 miles
- Marathon Training – Warm up for 3 miles, tempo pace for 6 miles at an exertion level of 6, cool down for 3 miles
Please note that the above scenarios are only suggested tempo run distances and exertion levels. Fitness levels, prior running base, and other mileage scheduled for the week will determine the specific mileage ratios and exertion levels.
If you haven’t tried training with tempo runs, give them a try. You have nothing to lose but some time off your splits!
- Questions:
- Have you done any type of tempo training in the past?
- Do you currently incorporate any type of speed work into your workouts?
- What is your favorite type of speed training?
Thanks for the tips! I need to start doing other sort of workouts like this, instead of just running. I think my plan for tonight is meeting a friend at the track and we’re going to do a lap, then some PT, another lap, more PT, etc. We’ll see what we end up doing!
Courtney @ Don’t Blink. Just Run. recently posted…Face The Music Friday #73
Sounds like fun, and a great way to keep PT from getting boring. Have fun!
Good tips! I think I do temp runs without realizing that I am because I may run with someone faster or do hills etc. I could certainly benefit from mixing it up a little more now that I am back.
Deborah @ Confessions of a Mother Runner recently posted…Ragnar Cape Cod-Moms Do It All Night Long
Tempo runs are also a great way to get faster without pushing yourself so much that you set yourself up for re-injury.
I LOVE tempo runs. I always feel so amazing and accomplished after!
Sue @ This Mama Runs for Cupcakes recently posted…5 Reasons You should run a Virtual Race
I agree!
I’ve started incorporating tempo runs in my training but am finding them hard to master. By the time the I’ve exerted myself, the cool down feels like I’m just falling apart. I often have to walk before I can comfortable run again. What am I doing wrong?
briana recently posted…Runner’s World Cover Search
Perhaps your distances are too long as someone new to tempos. Try this: warm up at a very easy pace for one mile, restrict your tempo portion to one mile, and then cool down at a slow pace for a mile. Once that becomes easy and doable, increase your tempo distance to two miles. Also, you might want to decrease your exertion level to a 6 or 7, and gradually increase it as you get stronger.
Let me know if these tips work for you. I’d love to get your feedback.
This is a great post! I’ll definitely try your guidelines out for marathon tempo runs! I’ll be starting my official training in June for my first marathon :).
Congrats on deciding to run your first marathon! I recommend building the tempo segment up gradually since this will be your first race of that distance.
Very nice said, Deb.
What I found cool to do lately was to take control over the running pace. Starting as you said, slowly and continuing with a constant acceleration until the end.
The difference from the first and last mile won’t be more than 110 seconds.
Cheers
Yes, I enjoy progression runs, too!
I haven’t done tempo runs..thanks for the information and insight !
Karen – Fit in France recently posted…Weekend update
You are very welcome! Let me know how you like them once you’ve tried running a few.
Thanks for this post, Deb – I’ll def be referencing this post again when marathon training begins. I want to include more runs with purpose vs. just mileage at a constant speed.
Jennifer recently posted…2015 RES1CUE Run 8K Race Recap
By the time you start your marathon training, I should have more training tips posted under my coaching tab on my menu. Stay tuned!
I started adding a bit of tempo to my mid-week runs last summer, and was pleasantly surprised by what they did to my half marathon times last fall!
Anne recently posted…And Summer’s Here!
That’s great! The results are pretty amazing considering the tempo portion of your tempo run amounts to less than an hour a week of training.
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I have never done tempo runs with my training. I am looking to revamping my training for my fall and winter halfs and this is perfect info!
Thanks
I hope you enjoy running tempos as much as I do. I feel that they made a huge difference in my running and ability to be competitive last year.
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