A consistent pace tempo run aimed to challenge and improve stamina under fatigue conditions.
A gentle jog to prepare your body for the tempo run ahead.
Start with an easy-paced jog to gradually increase your heart rate and warm up muscles.
Perform dynamic stretches to further prepare muscles and joints.
Maintain a consistent tempo pace to test stamina under fatigue.
Run at a steady tempo pace, slightly below race pace. Aim to maintain this pace consistently throughout.
Gradually bring your heart rate back down and relax your muscles with a cool-down jog and stretches.
Slow down to an easy jog for about 5-10 minutes.
Perform static stretches focusing on major muscle groups used during running.
This Steady State Tempo Run is designed to help runners enhance their stamina by sustaining a comfortably hard pace for a prolonged period. Such workouts are valuable for improving the lactate threshold, allowing you to run faster before fatigue sets in. Regular tempo sessions condition your body to become more efficient at clearing lactate, thus reducing the "burn" during difficult runs.
Additionally, this workout helps to develop mental toughness. Running at a steady tempo pace builds resilience as you learn to maintain focus and form even when fatigue begins to set in. It's a valuable session for any runner aiming to improve performance in middle to long-distance events.
This workout is suitable for intermediate to advanced runners who are looking to test and increase their stamina. It may be challenging for beginners unless they adjust the pace to a level that is challenging but still manageable, or reduce the duration of the tempo portion.
To get the most out of this session, it's crucial to properly pace yourself from the start. Begin at a pace that feels brisk but sustainable. Use a heart rate monitor if you have access to one, aiming to stay in the range of 80-90% of your maximum heart rate. Stay focused on your form, maintaining a relaxed posture and efficient stride.