Tempo Runs - Sessions to Save #3

For any distance above 1500m I recommend 4 types of runs, ideally within a week but if not to spread these throughout a run plan. They are Intervals, Easy, Tempo, Long (see article here on this fundamental approach and another on how to position this in a block)

How to run faster? How to run better? Running advice for training and racing from things I have learned over 15 years of trial and error, lots of reading, talking and getting to a place I never thought possible when I started.

Here we are talking Tempo. Tempo runs can often get confused for threshold runs so to be precise on what I mean. Tempo for me is around the pace you aim to run during your target race and typically the most intimidating session of the week for me if done right. So if you're targeting a 60minute 10km then 6:00 per km and the effort should feel challenging, Zone 3 to start and potentially creeping into Zone 5 depending on how fatigued you are.

Clearly you could do Tempo pace itself during an Intervals, Tempo or Long Run but to keep the categories clear, I find it helpful to position this run as not long enough to be consider a long run (e.g. under 15k if marathon training) but your time at tempo pace should be longer than a comfortable interval at a higher pace (e.g. more than 2km)

Here are workouts that are run specific for any distance above 10km or triathlon that you can take for your next training session:

What on earth do these mean index?

WU = Warm-up

WD = Warm-down

Strides = progressive pick ups of pace with an exaggerated stride to almost sprinting over no more than 100m

Dynamic Stretches = things like lunges, squats, quick repetitive stretches for under 5s, heel touches, knee to chest raises, hip openers and closers (see article)

Float = NO stopping or walking, maybe not even jogging but you're running slow enough that your heart rate is coming down

#1: Over / Unders

A fantastic session that will make you quicker than your target and also get used to pace changes during a race which is more likely than a race with zero change.

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WU: 1-2km, slow easy and relaxed running at easy conversation pace, mentally prepare

Dynamic stretches (see recommendation)

Main:

8km with alternating kilometres slight over and under your target pace

ex. for a 50 minute 10km and 5:00 pace

1km @ 4:45 per km

1km @ 5:15 per km

x 4

WD: 1-2km, shake it out

Total: 10-12km

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<This session is applicable for anyone running 10k to Marathon, in triathlon or running.

If training for 5km then reduce the main set significantly>

#2: The 60% at Race Effort

This is a hard one is good for figuring out where your fitness is in relation to your goal and making your future race feel achievable when less than half is left.

• The 60% is of the TIME you think you will be running during the race. So if that is 60 minutes for a 10km then it is 36 minutes.

• Notice I say EFFORT, not pace. During training you will almost always be more fatigued than on race day if you have tapered even somewhat well. This session you will start off using pace and then try to not look and go on feel. Allow yourself to gauge effort.

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WU: c. 1-2km, slow easy and relaxed running at easy conversation pace

Dynamic stretches (see recommendation)

Main:

60% of your target race time at your race EFFORT.

Start exactly on your target pace using a running watch and then after try not to look and just continue on effort alone until the time you set out is out.

Ex. If your race is 21km then do 12km

WD: 1-2km

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<This session is applicable for anyone running 10k to Marathon, in triathlon or running.

If training for 5km then reduce the main set significantly>

#3: 7km straight from the gun! THREE options!

This one is a good simulation of race day that gets you used to going straight into a harder effort without a long warm-up - something common on race day! I find 6km quite a palatable and effective distance in training for distances even from 10km-42km or triathlon, whilst it could be slightly too hard effort to do often in a busy training schedule for those training for 10km.

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WU: strides only very few dynamic stretches

7km at race pace - simples!

OR

1km faster than race pace, 4km slightly over race pace, 2km faster.

OR

3km race pace, 1km float, 3km race pace

WD: 1-2km

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<This session is applicable for anyone running 10k to Marathon, in triathlon or running.

If training for 5km then reduce the main set significantly>