Get Faster and Ready for Racing
with Tempo Runs

What is it?
Benefits
How does it work?
Training Together



What is it?

Tempo runs are fast, continuous workouts where you measure the time and the distance of your run. You try to maintain the same pace for the entire run.

Benefits

Tempo training helps you run faster. By running at a fast and even speed you get into a rhythm and learn how to pace your runs.

Some runners are good at pacing, others go out too hard and blow up crawling to the finish. While some hold back and finish with too much left in the tank wondering if they could have pushed harder. Ideally you want to be somewhere in between but this takes time and practice.

Trying to maintain a fast pace also helps you to concentrate making you mentally tougher. It'll increase your self-confidence and get you ready for racing.

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• Start with some warm up exercises and 10 to 15 minutes of easy running (covering one to two miles).
• If you're new to this speed training begin with 15 minutes of tempo running and build up to 20-25 minutes over the next few months.
• If you're experienced run between three to six miles depending on your training schedule.
• Run at 80-85% of your maximum effort. Go with how your feel, work hard but not flat out. Another guide is running around 10-20 seconds per mile slower than your 10K race pace.
• Choose a fairly flat and even surface so you can maintain a constant pace. The idea is to get into a rhythm from the start and focus on keeping this steady pace for the whole distance.
• If your breathing becomes labored and you start losing your running form you're going too fast. Ease off a bit. Use the "talk test" you should be able to speak to your running friends during this run.
• Like anything new, it may take you a few practice runs until you learn how to carry the pace. Keep in mind that it's not a race so don't go all out in your tempo run.
• Talk to yourself for encouragement. Silently of course, if you don't want to attract attention! Try repeating this mantra in your head "maintain rhythm, maintain pace" or "I have good rhythm, I have good pace".
• You want to finish feeling tired but not exhausted.
• Cool down with 10 to 15 minutes of easy running (covering one to two miles).
• Follow this workout with a few easy running days to recover.
• Be ready for this speed training and don't attempt it if you're very tired or sore. You can include this workout once a week or every few weeks to your training.
• Select a course and then use it to measure your progress with each tempo run. As you get stronger try to improve your time over the course.
• Once you're feeling strong challenge yourself to beat your time even if it's only by a second. When your times come down you'll feel more confident and ready to handle the pressure of racing.

You can get together with your friends and do this training. If you have similar fitness levels you can all go off together, just don't turn it into a race. You can urge each other to keep a steady pace and work as a team. Otherwise the faster runners can give the others a head start. Work out roughly what time you each plan to run the course. Then some runners may go off one to two minutes early. This can help everyone to finish the workout.

Whether you're training for a race or just want more speed in your legs tempo runs are a great addition to your workouts. You'll be surprised how quickly they get you into shape.

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