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4 Tempo Run Workouts: The What, Why and How of Tempo Runs

in the category: Fitness

Coach Kelly Wissolik explains tempo runs, their benefits and provides 4 workouts that'll help you bring up your intensity.

This post has been provided by Coach Kelly Wissolik, an endurance sports trainer and triathlete. For more information read our interview with Kelly, which contains credentials, race history and contact information.

Intensity Conditioning

A tempo run teaches your body to adapt to an increased intensity. By tempo running, you can accumulate a fairly high volume of relatively intense work that improves both the aerobic and lactate-threshold systems.

The first step in making this type of training effective is to establish a good running base. Next is to determine your optimal tempo-run pace. This can be done by taking your best recent 5K time and aim to hold a pace about 15 to 20 seconds slower per mile for around 20-25 minutes; if you're a longer distance racer, use your 10K time and hold a pace about 15 to 20 seconds slower per mile for 40 to 45 minutes.

See running music section for 30+ minute songs that are perfect for tempo runs.

Break it Up: Intervals

Another variation for those unable to hold the pace for that long is to break the workout up into segments.Interval run training has similar benefits. For example, you can run 4 x 5 minutes at tempo working up to 8 x 5 minutes with one minute of active recovery between the work intervals. The recovery should be enough to catch your breath but not enough time to fully recuperate.

"Lactate Repeats: All My Everything" is interval training set to music—just follow along, no need for a track.

The purpose of tempo workouts is to teach, or remind, your body how to work at a higher intensity. By including these workouts at the right place and time in your periodization training, you will set yourself up for a successful season!

4 Tempo Run Workouts

Include a gradual building warm up for all runs. End each workout with a gradual cool down and a solid stretching plan.

1. Mile Repeats
   • Run 1 mile at your 5K or 10K pace
   • Complete 3 to 6 one mile repeats at that pace
   • Recovery for half the amount of time of the work interval between miles (your 5k/10k mile time divided by 2)
2. Negative 800 Meter Intervals
   • Run an 800 at your mile repeat pace divided by 2 and minus 10 seconds (your goal is to run the second 400 faster than the first 400)
   • Do 4 to 8 Intervals jogging a 400 in between to recover
3. 200 Meter Intervals
   • 6 to 10 200 meter intervals at slightly faster than race pace with a 200 meter jogging interval recovery in between
4. Longer Tempo Efforts
   • Complete the gradual warm up and after about 10 to 15 minutes of running, begin a tempo pace (low zone 3 heart rate if using 4 zones). Hold the tempo pace for 20 to 30 minutes and then start cooling down gradual for 10 minutes.

Consult with a physician and/or fitness expert before beginning or altering your training program. Please review the Terms of Service for more information.

Photo courtesy of amandabhslater at Flickr

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