A steady and challenging run designed to improve your aerobic base and lactate threshold.
Activate muscles and prepare the body for the main session with dynamic movements and easy jogging.
Start with an easy pace jog to gradually elevate your heart rate.
Perform dynamic stretches like leg swings, lunges, and arm circles.
The main set where you perform a sustained effort at a challenging but controlled pace.
Run at a sustained pace that is comfortably hard and just below race pace.
Lower your heart rate and start the recovery process with light jogging and static stretches.
Jog lightly to reduce your heart rate and aid in the recovery process.
Hold stretches for major muscle groups to help with recovery.
This Base Tempo Run session will aid in enhancing your stamina by sustaining a pace slightly below your race speed, which in turn helps in building endurance and improving your lactate threshold. By running at this controlled pace, you'll not only boost aerobic capacity but also refine your ability to maintain a challenging speed comfortably over longer distances.
Moreover, integrating tempo runs into your training schedule can lead to more efficient energy expenditure, better running economy, and increased mental resilience. These improvements are essential for anyone looking to transition effectively from base-building to more intense training phases or competitive racing.
This workout is ideal for intermediate runners who have already built a solid foundation of running endurance and are looking to enhance their stamina and lactate threshold. Beginners may find this session too demanding and should consider starting with easier base runs and gradually progress to tempo runs.
To maximize the benefits of this session, ensure you run at a pace that is comfortably hard—enough to feel challenged but still able to sustain the effort for the duration of the tempo portion. Pay attention to your form throughout the run to maintain efficiency and prevent fatigue. Staying well-hydrated and fueled before the run will also support performance and recovery.