A challenging run designed to push your limits and improve endurance by maintaining a pace just above your comfort level.
Prepare your body for the tempo run with a light jog and dynamic stretches.
Start with a gentle 10-minute jog at an easy pace to get your blood flowing and muscles warm.
Perform dynamic stretches like leg swings, high knees, and butt kicks for 5 minutes to prepare joints and muscles.
Main set of the workout focusing on maintaining a challenging pace.
Run at a tough, steady pace that is just above your comfortable zone for 20 minutes. Aim for a pace you could maintain in a 10K race.
Ease your body back to a resting state and promote recovery.
Slow down with a gentle jog or brisk walk for 5 to 10 minutes, allowing your heart rate to gradually decrease.
Perform static stretches focusing on major muscle groups used during running, such as hamstrings, quads, and calves, for 5 minutes.
The Classic Tempo Run is excellent for improving your lactate threshold and overall endurance. By running at a pace slightly more challenging than your usual comfortable running speed, you teach your body to become more efficient at clearing lactate, thus delaying fatigue. Over time, this adaptable pace enhances your running economy, making you faster and more resilient in your regular runs and races.
Engaging in tempo runs like this also enhances mental toughness because of the sustained effort required at a challenging pace. Regular practice helps you get accustomed to discomfort, making it easier to push through tough parts in races or long runs, ultimately improving performance and boosting your confidence as a runner.
This session is ideal for intermediate to advanced runners who have a solid aerobic base and are looking to enhance their overall pace and endurance. It can be adjusted for less experienced runners by slightly reducing the duration of the tempo interval. Beginners can adopt a run-walk strategy where they push the pace for shorter distances and then recover by walking or by jogging slower in between.
To get the most out of this Classic Tempo session, ensure that your pace during the tempo segment is challenging but sustainable. It may feel uncomfortable but shouldn't be an all-out effort; remember, you're aiming to run just above your comfort zone. Proper hydration and nutrition leading up to the run can help maintain energy levels throughout the workout. Wearing a heart rate monitor or using a running app to keep track of your pace and heart rate can also help in staying within the desired effort zone. Rest and recovery post-workout will maximize adaptations from this session.