Basic definition: sustained run at faster than usual training pace. Tempo running is running at a hard, but controlled pace… in this type of training you try to step your pace up from your long run pace by extending your stride and driving more purposefully with the legs. You continue to try to keep your running relaxed and efficient and breath deeply and rhythmically. This is not intended to be sprinting, but rather just taking up the pace to closer to race pace.
Why tempo run?
Tempo running improves running pace and efficiency and improves race times, but avoids the fatigue and muscle soreness of long race running. It also improves a crucial physiological variable for running success: our metabolic fitness.
"Most runners have trained their cardiovascular system to deliver oxygen to the muscles," says exercise scientist Bill Pierce, chair of the health and exercise science department at Furman University in South Carolina, "but they haven't trained their bodies to use that oxygen once it arrives. Tempo runs do just that by teaching the body to use oxygen for metabolism more efficiently."
"Tempo training is more important than speedwork for the half and full marathon," says Loveland, Colorado, coach Gale Bernhardt, author of Training Plans for Multisport Athletes. "Everyone who does tempo runs diligently improves."
Tempo Workouts:
Basic Tempo Run: 10-15 min EZ, build to 10-20 min tempo pace, then 5-10 min EZ cool down
Double Tempo Run: 10-15 min EZ, 15 min tempo pace, 5-7 min recovery… another 15 min tempo pace (a bit harder), then 5-10 min EZ cool down
Tempo Run 1000s: 10-15 min EZ, 1000m tempo pace then 60 sec rest repeated 6X, then 5-10 min EZ cool down
Treadmill Tempo Workout: 10 Min EZ, 3 Min Tempo Pace then 3 Min 5K Pace repeated 3-5X, then 10 min EZ cool down
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