what is a tempo run
A tempo run is a type of speed-building workout that can help you train for a race or become a faster runner overall. If you're wondering who should include tempo runs in their weekly workout, the answer is anyone serious about training for an endurance event.
How long is a tempo run?
A tempo run is a moderate-to-hard intensity training run, between 5km and 8km or between 20 minutes and 40 minutes in duration. The intensity of a training run should be around 6 out of 10 in terms of rate of perceived exertion (we cover exact timings and pace later).
What would be an example of a tempo run?
Sustained Tempo Runs A simple example is a workout like this: 7 miles with miles 3-5 at tempo pace. Here you have a 7-mile run with the middle 3 miles at tempo. Sustained tempo runs should be capped at roughly 40 minutes – any longer and the effort becomes too difficult, bordering on a race effort.
What is a 30 minute tempo run?
For a different type of tempo workout, you'll complete one sustained tempo effort of 30 minutes. Your effort will be closer to 6 out of 10 so you can keep the same speed the whole time, avoiding starting faster and slowing down as you go. Warm up with one or two miles of easy running.
What should a tempo run feel like?
A tempo run should feel like a “hard, but controlled effort”. You should be able to continue your tempo pace for 30-45 minutes. Again, you can use your breathing rhythm to monitor your effort.
What is considered a tempo run?
Generally speaking, a tempo run is a sustained effort run that builds up your body's ability to run faster for longer periods of time, no matter if you're training for a 5k or a half marathon. Typically you would find a pace that you can maintain for at least 20 minutes, but ideally for a 45-60 minute period of time.
How do you run a tempo?
Tempo run workout: 5×5 minute intervals at 7-8/10 effort. Think about your 10k race pace to get an idea of the effort. Jog for 90-120 seconds between intervals. Finish with another mile or two of easy running.
When should you run a tempo run?
Tips to get faster
How do you run a tempo run?
Tempo run workout: 5×5 minute intervals at 7-8/10 effort. Think about your 10k race pace to get an idea of the effort. Jog for 90-120 seconds between intervals. Finish with another mile or two of easy running.
How hard should a tempo run be?
A tempo run pace should be the level of effort that you could maintain for roughly an hour or so in a race. For example, try to perform a tempo run workout 25 to 30 seconds per mile slower than your current 5K race pace, or 15 to 20 seconds per mile slower than your 10K race pace.
How do I know my tempo pace?
The first 10 minutes of running will see your heart rate climb and then level off at your lactate-threshold (your tempo). Look for the average heart rate over the last 20 minutes of the run. This will give you a figure to work on. Warm up for 10 minutes.
What should a tempo run feel like?
A tempo run should feel like a “hard, but controlled effort”. You should be able to continue your tempo pace for 30-45 minutes. Again, you can use your breathing rhythm to monitor your effort.
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