Fast paced efforts sandwiched between recovery periods to boost lactate threshold and increase endurance.
Gradually prepare your body for higher intensity running.
Start with a light jog to get the blood flowing.
Perform dynamic stretches like leg swings and high knees.
Alternate between tempo efforts and recovery periods.
Run at a comfortably hard pace (about 80% effort).
Jog at a low intensity to recover.
Help your body transition to a resting state.
Jog at an easy pace to gradually lower your heart rate.
Static stretches focusing on hamstrings, quadriceps, and calf muscles.
Tempo Intervals are a fantastic way to enhance your running performance by targeting both your speed and endurance. This workout combines steady, faster-paced running with recovery intervals, which helps in boosting your lactate threshold. Increasing your lactate threshold means you'll be able to run faster for longer before fatigue sets in. This is crucial for improving your running efficiency over longer distances, making it a staple in many distance runners' training regimens.
Additionally, this type of interval training helps to improve cardiovascular conditioning and can provide mental benefits by teaching you to maintain pace under stress. It bridges the gap between the long, slow-distance running that builds endurance and the speed work that develops quickness, offering the best of both worlds.
This workout is designed for intermediate to advanced runners who have experience with both tempo runs and interval training. Beginners should focus first on building their base fitness with steady, easy runs and shorter tempo efforts. If newcomers wish to try, they might reduce the intensity and duration of the tempo efforts, focusing on maintaining form and comfort rather than pace.
To optimize this session, ensure that you warm up thoroughly to prepare your muscles and joints for the demands of tempo intervals. Focus on maintaining a consistent yet challenging pace during the tempo efforts—one that feels 'comfortably hard.' During the recovery periods, lower your intensity to allow for sufficient recovery without completely stopping. Pay attention to your breathing; it should be controlled and regular both during exertion and recovery. After the workout, engage in a proper cool-down to return your heart rate to normal and aid muscle recovery.