Find and sustain your tempo pace for 40 minutes to build endurance.
Prepare your body for the tempo run with a gentle jogging warm-up.
Start with a gentle jog to gradually elevate your heart rate and warm up your muscles.
Perform dynamic stretches focusing on legs and hips to further prepare the body for running.
Sustain your tempo pace for 40 minutes to build endurance and improve lactate threshold.
Run at your tempo pace, which should be comfortably hard. Maintain this pace for the full 40 minutes, focusing on steady breathing and form.
Gradually bring your heart rate down and aid recovery with slow jogging and stretching.
Slow down to an easy jog to gradually lower your heart rate.
Perform static stretches focusing on the legs, hips, and lower back to aid recovery.
This 40-minute tempo time trial is designed to enhance your lactate threshold, which is crucial for maintaining a hard, steady pace over a prolonged period. This type of run is beneficial for building endurance and stamina, allowing you to sustain faster paces for longer distances. Tempo runs help your body become more efficient at clearing lactate, a key factor in improving overall running performance. By incorporating this session into your routine, you'll increase your ability to run at a high intensity comfortably, which is particularly useful for longer races and events.
This session is ideal for intermediate to advanced runners who are familiar with their tempo pace and are looking to improve their endurance and performance in longer races. It's not suitable for absolute beginners, but beginners can modify this workout by reducing the tempo segment to 20 minutes and running at a slightly easier pace. Those returning from a break or injury should also approach this session with caution, perhaps incorporating walking breaks as needed.
To get the most out of this session, it's important to know your tempo pace, which is typically described as the pace you could sustain for about an hour if pushed. A proper warm-up is crucial to prepare your muscles and prevent injury, while a thorough cool-down will help your body recover effectively. Pay attention to your breathing and form throughout the run to maintain efficiency, and avoid pushing too hard too early in the duration. Staying hydrated and fueled beforehand can support your performance during the trial.