TEMPO TRAINING
An easy for of speed workout.
ALWAYS REMEMBER TO WARM-UP FIRST !!
Tempo training is rather simple. The objective is to run at a steady pace you find challenging. Run the pace for a given time and distance, then cool down and start all over again.
Some of the benefits of TEMPO RUNS:
They allow for quicker recovery because your pace is not as fast as with a true "speed" workout.
Since the pace is controlled, you should not train that hard.
If you are trying a tempo run:
Do the tempo run at about 45 seconds slower than your 5K race pace.
The run should be about 2 mile slong if starting out. It can be longer if you are an experienced runner.
Example: 5K race pace = 8 min/mile; tempo run = 8:45 min/mile.
The goal for this workout is two-fold:
You strive to increase your mileage at the same tempo pace.
Or, attempt to decrease your tempo time for the same distance.
In other words, if a 2 mile tempo run becomes an easy 8:45 min/mile, try doing the same distance but at an 8:35 or 8:30 min/mile.
The key to the tempo run is to "maintain tempo"; keeping a constant steady pace for a given distance.
Another key to tempo runs is to AVOID HILLS AND WINDY DAYS. It is best to do your tempo run on a level as possible surface.
A form of the tempo run is a tempo "interval". It is the same as a tempo run but done for a shorter distance.
They are done at no less than 15 seconds slower than your 5K race pace for approximately 3 minutes (for beginning runners) and 15 minutes for experienced runners.
Recovery between intervals is 30 seconds but no more than 2 minutes.
Start out trying to accumulate 20 minutes in actual interval time (not including recovery time) and work up to 45 minutes.
Here's another form of the tempo interval:
Run your race pace for 1/2 mile and recover as needed (not longer than the time it took to run the 1/2 mile).
Repeat this 3 to 4 times.