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Table of Contents

1. What is a Tempo Run?
2. Why Do a Tempo Run?
3. How to Do a Tempo Run
4. What Should I Expect After a Tempo Run?
5. Can I Do a Tempo Run Every Day?

What is a Tempo Run?

A tempo run is a type of workout where you run at a comfortably hard pace for a certain distance or time. It's not an all-out sprint, but it's not a leisurely jog either. Instead, it's a steady effort that challenges your body and improves your running fitness.

Tempo runs are typically done at a pace that's around 25-30 seconds slower than your 5K race pace. This can vary depending on your fitness level and the specific workout you're doing, but the goal is to maintain a consistent effort throughout the run.

Why Do a Tempo Run?

Tempo runs are beneficial for a few reasons:

• They improve your lactate threshold. Your lactate threshold is the point at which your body can no longer clear lactate quickly enough, leading to fatigue and a decrease in performance. Tempo runs help raise this threshold, allowing you to run faster for longer periods of time.
• They increase your running economy. Running economy is how efficiently your body uses oxygen while running. Tempo runs improve this by teaching your body to use oxygen more effectively and reducing the energy cost of running at a certain pace.
• They build mental toughness. Tempo runs can be challenging, but completing them can give you a sense of accomplishment and make you feel more confident in your running abilities.

How to Do a Tempo Run

Here are some tips for doing a tempo run:

• Warm up properly. Start with 10-15 minutes of easy running, followed by some dynamic stretching and drills to get your body ready for the workout.
• Start conservatively. Don't go out too fast in the beginning, or you may not be able to maintain the pace for the entire workout.
• Focus on your breathing and form. Keep your breathing controlled and rhythmic, and maintain good posture and arm swing.
• Stay mentally engaged. Try to stay focused on the task at hand and avoid distractions.
• Cool down properly. Finish with 10-15 minutes of easy jogging and some static stretching to help your body recover.

What Should I Expect After a Tempo Run?

After a tempo run, you may feel tired and sore, but you should also feel a sense of accomplishment. You may notice improvements in your running fitness over time, such as being able to maintain a faster pace for longer periods of time.

It's important to give your body time to recover after a tempo run. Make sure to eat a nutritious meal with carbohydrates and protein to refuel, and get plenty of rest and hydration.

Can I Do a Tempo Run Every Day?

No, you should not do a tempo run every day. Tempo runs are a high-intensity workout that can place a lot of stress on your body, so it's important to balance them with easy runs and rest days.

Most runners do tempo runs once a week, but the frequency and intensity can vary depending on your goals and fitness level. It's important to listen to your body and adjust your training accordingly.

Conclusion

Tempo runs are a valuable tool for improving your running fitness and building mental toughness. By incorporating them into your training routine once a week, you can increase your lactate threshold, improve your running economy, and feel more confident in your abilities.