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Tempo Time
A tempo run is nothing more than 20 minute steady run. This is
hands-down the least complicated variety of speed work. There
are no distances to keep track of, no split times to remember,
and no hassles. All you have to do is run faster than your usual
training pace or 80-85% of your maximum heart rate or for those
of you who are not good at math like me, 20-30 seconds slower
per mile than your current 5k race pace. (To make it even easier
for you I have put a chart up on the web site in the members
section to help you out with this.)
Unlike most speed work which consists of relatively short bursts
of high effort, tempo runs call for a single sustained effort.
The result is that your body learns race economy: running at a
fast pace for relatively long periods of time. Tempo runs will
give your top speed a boost, too. By running nearly at race
pace, your body becomes accustomed to running close to its upper
limit (though not exceeding it). In doing so, you actually
increase that upper limit, and you become gradually faster. It
is important to stay as close as possible to the prescribed
pace. Going faster is not as good as running the right pace.
This is a good workout for practicing pacing and learning how
your body feels while running comfortably hard.
You should begin a tempo workout with a good warm up of 10-15
min jog and follow it with same for a cool down.
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