This training session is focused on extending your tempo speed over a longer distance to build endurance and improve your lactate threshold.
A gentle jog to prepare muscles and joints for the intense tempo long run.
Start with a light jog to gradually raise your heart rate.
Extend your tempo speed into a longer run to build endurance.
Run at your tempo pace, which feels 'comfortably hard', for the duration specified.
Focus on maintaining your pace with controlled breathing and steady rhythm.
Slowing down gradually to allow your body to transition out of the workout.
Ease into a slower jog or walk to gradually lower your heart rate.
Focus on stretching major muscle groups - quads, hamstrings, calves, and hips.
The Tempo Long Run session is designed to enhance your endurance by combining the steady, moderately hard pace of a tempo run with the prolonged duration of a long run. This workout will help in increasing your lactate threshold, which is the point where lactic acid starts to accumulate in the bloodstream, allowing you to maintain higher speeds for longer periods without fatigue. As a result, you will boost both your aerobic capacity and overall running performance. Furthermore, this session contributes significantly to developing mental toughness, as sustaining a challenging pace over an extended period requires focus and determination.
This session is ideally suited for intermediate to advanced runners who are already comfortable with long-distance runs and wish to integrate tempo work into their endurance training. Beginner runners should approach this workout with caution, as it demands a solid aerobic base and an understanding of pacing strategies. Adjusting the pace to a slightly lower intensity or reducing the distance can make it more approachable for less experienced runners.
To get the most out of this session, it's crucial to determine your tempo pace correctly. Typically, this should be a pace where conversation is still possible, but only in brief sentences. Proper hydration and nutrition before the run are critical, given the long duration and intensity. Focus on maintaining good form, particularly as you start feeling fatigued in the latter stages of the run. Lastly, listen to your body and adjust the intensity if needed to prevent overtraining or injury.