A tempo-based session designed to alternate between challenging tempo speeds and easy paces to enhance endurance and pacing efficiency.
Gentle jog and dynamic stretching to prepare your muscles and joints for the session.
Start with a 10-minute gentle jog to gradually get your muscles warmed up.
Perform dynamic stretches including leg swings, arm circles, and high knees for 5 minutes to enhance mobility.
Alternate between tempo speed and easy pace for varied endurance work.
Run at a comfortably hard tempo pace for 5 minutes.
Recover with an easy pace jog for 3 minutes.
Run at a comfortably hard tempo pace for 6 minutes.
Recover with an easy pace jog for 4 minutes.
Run at a comfortably hard tempo pace for 4 minutes.
Recover with an easy pace jog for 2 minutes.
Ease out of the session with a jog and stretches to help muscles recover.
Cool down with a gentle jog for 5 minutes to lower heart rate.
Perform static stretches focusing on major muscle groups like quads, hamstrings, calves for 5 minutes.
Tempo intervals help to boost your lactate threshold, which is the pace you can maintain for an extended period before fatigue overwhelms you. This workout improves your ability to sustain effort, thus enhancing your endurance and pacing efficiency. By alternating between a hard tempo pace and an easier recovery pace, you train your body to process lactate more effectively and develop better control over varied speed conditions.
Furthermore, this session aids in mental fortitude by training you to maintain focus and composure during tempo phases. The structured variations between speeds create adaptability in your running form and efficiency, making the benefits of tempo intervals essential for runners looking to improve overall performance in races or long runs.
This session is ideal for runners with some experience who aim to improve their endurance and lactate threshold, making them better equipped for races and longer runs. It's not recommended for complete beginners as the tempo pace requires a level of fitness and experience to avoid injury. Beginners can adjust by walking during the recovery periods until they build up the necessary stamina and strength to sustain tempo intervals.
To optimize this session, focus on maintaining a consistent tempo pace during the work intervals. Ensure that your tempo pace feels 'comfortably hard,' where you can sustain effort but not carry on a conversation. During the easy pace intervals, allow your body to recover but keep moving at a brisk walk or light jog to promote endurance and recovery. Stay hydrated and listen to your body to avoid overexertion. Proper warm-ups and cool-downs are crucial to prevent injury and enhance performance.