This Wave Tempo run focuses on alternating between slightly below and slightly above tempo pace intervals to build both physical endurance and mental toughness.
Prepare your body for the workout with an easy-paced jog and dynamic exercises.
Begin with a slow, gentle jog to gradually increase your heart rate.
Perform a series of dynamic stretches, including leg swings, high knees, and butt kicks, to prepare your muscles.
Alternate between below and above tempo pace intervals, followed by an active recovery.
Run at a pace that feels just slightly below your typical tempo pace. Maintain this for 5 minutes.
Speed up slightly above your tempo pace for 5 minutes. Focus on maintaining form and breathing.
Slow down to a comfortable jog or brisk walk for 2 minutes to prepare for the next wave.
Facilitate recovery and prevent injury with a gradual slow-down and static stretches.
Gradually bring your heart rate down with a 5-minute slow jog or walk.
Perform static stretches focusing on the hamstrings, quads, calves, and hips to aid recovery.
The Wave Tempo session is expertly crafted to improve your lactate threshold, allowing your body to better clear lactate buildup so you can run faster for longer periods. By integrating alternating paces, this workout not only refines your running efficiency across different speeds but also cultivates mental resilience as you handle the transitions between intensity levels. The varied tempo paces mimic race-day scenarios, preparing both your body and mind for actual competition conditions.
This training session is ideal for intermediate to advanced runners who are looking to improve their stamina and mental toughness, particularly those training for races from the 10K to the marathon. It's less suitable for beginners due to the need for pace management and pre-existing base endurance. Beginner runners can adjust by extending the recovery phase or reducing the tempo intensity if attempting this workout, but it is highly recommended for those with a solid running foundation.
To get the most out of this session, focus on maintaining form and efficiency even as you shift gears between paces. Keep your breathing steady and controlled; this will not only help with oxygen delivery but also keep your mind centered. Make sure to adjust pacing on the fly based on how you feel to prevent fatigue early in the workout. Hydration and fueling should not be ignored, particularly if you're tackling the workout during hotter months or for longer distances.