We’re continuing our weekly workout series with an interval workout that is all about building endurance and helping you run at a more challenging pace for longer.
If you ask many runners, they will say that the tempo run—a moderately hard, continuous run—is more intimidating than an interval workout. Tempo intervals maintain the same principle of a tempo run—a moderately hard, prolonged effort—but break it up with a short recovery jog to make the run less nerve-wrecking.
What exactly is a tempo run? The term can encompasses various types of runs that features running at a harder pace for a prolonged periods of time, including marathon or half marathon goal pace runs. Most commonly, the tempo run indicates an run of 20-40 minutes done at your threshold pace—the pace you would be able to hold for an hour-long race (between 10K and 10 mile race pace for most recreational runners).
- Warm up with 10-15 minutes of running at your easy pace
- 2 x 10 minutes at a moderately hard effort with 3 minutes easy running in between
- Cool down with 5-10 minutes of running at your easy pace
A tempo run helps you improve both your endurance and your ability to hold a faster pace for a longer period of time. Remember that your pace is always in relation to your current fitness level: not where you want to be or where your running buddies are.
Easy pace should be a slow, comfortable pace, about 1-2 minutes slower than your race pace. In terms of perceived effort, these should be a 3 on a scale of 1-10, with 1 being a very light jog and 10 being an all-out sprint. Tempo pace is moderately hard, about a 6 on the effort scale of 1-10. Your breathing should slightly labored but you should still be able to speak in short sentences. If you are using pace as a reference, you can plug a recent race time into a pacing calculator to determine your tempo pace. Usually, it’s about 10 seconds per mile faster than your half marathon pace.
So what are you waiting for, get ready, get set, go! Promise you’ll be feeling nice and strong after knocking out this workout. You can track it here on Runkeeper with helpful Audio Cues.
RUNKEEPER DOES NOT PROVIDE MEDICAL ADVICE OR MEDICAL SERVICES: Please be aware that the company is concerned with the well-being and health of all of its users. However, the content is provided as informational only, and we do NOT provide medical or similar types of assistance or treatment services or similar advice. The content is not intended to diagnose, treat, cure or prevent any disease and is not meant to be a substitute for any medical device, medicine, treatment or professional medical advice. The content does not replace the relationship between you and your physician or other medical provider. Any action you take on the basis of the information provided is solely at your own risk.