A session that begins and ends with easy running, with a steady, comfortably hard tempo run in the middle.
Initiate the workout with a gentle jog to prepare your muscles and joints for the upcoming tempo work.
Jog at an easy pace.
Run at a steady, comfortably hard pace that challenges your lactate threshold.
Increase your pace to a comfortably hard effort.
Ease back into an easy pace to facilitate recovery and bring your heart rate down.
Return to an easy pace jog.
The Tempo Sandwich workout is designed to improve your lactate threshold and endurance without subjecting your body to extensive strain. The combination of easy running before and after the tempo segment allows your body to warm up and cool down properly, reducing the risk of injury. This workout helps in building stamina and endurance by pushing your limits slightly during the tempo portion, yet ensuring recovery and readiness for future workouts with the easy pace segments. Additionally, this session adds variety to your training routine, preventing monotony and promoting consistent adaptation and progress.
This training session is ideal for intermediate runners who are looking to improve their endurance and require a moderate level of challenge. It's also suitable for advanced runners who want to integrate a different variety into their routine for endurance building. Beginners might find the tempo segment challenging, but they can modify the tempo pace to suit their current capability by running at a pace where conversation is slightly strained but possible.
To get the most out of the Tempo Sandwich workout, ensure you start at a pace that allows you to speak in complete sentences during the easy runs. During the tempo section, aim to reach about 80-85% of your maximum effort; this should feel challenging but sustainable. Pay attention to your breathing and maintain relaxed form throughout to maximize efficiency. Hydrate well before the session and ensure you've fueled appropriately to sustain energy levels.