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Don’t Underestimate the Tempo Run

July 29, 2015 Michelle Homan 25 Comments

Wild Workout WednesdayWelcome to our Wild Workout Wednesday link up! Each week I link up with Annmarie from The Fit Foodie Mama, Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced, and Sarah at Creating Better Tomorrow  to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!


I’m nearing the middle chunk of my marathon training (for my 4th marathon) where I’m getting ready to build up some big long runs. A couple of weeks ago I talked about how I plan out my long runs for what some would consider a ‘condensed’ marathon training plan.

But just focusing on the long run during marathon training can leave you undertrained and injured (yes, I’ve learned from experience!)

Don’t Underestimate the Tempo Run! #sweatpink #runchat

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I’ve talked about how I loosely follow the Run Less, Run Faster (affiliate link), 3 plus 2 training plan. The book really details how 3 quality run workouts (and 2 days of cross training) can get you to your goals if executed properly. I have found the pacing charts to be super helpful–they’ve given me reassurance (Hey, the chart says I’m doing the right thing!), and sometimes they’ve given me a kick in the butt (Ahhh, the chart says my 5k tempo pace should be faster!!).

Yes, I love all the charts.

Just to reiterate, the 3 quality workouts according to the book are tempo runs, track workouts, and long runs.

Tempo Run

Let’s Talk Tempo

A tempo run is not a leisurely mid-week run, just to get in some miles.

A tempo run is a calculated run that works on holding a comfortably hard pace for a period of the workout with the intent of improving lactate threshold.

If you Google ‘Lactate Threshold for Runners’ a slew of articles will come at you–some can be complicated. I personally feel that this article from HowStuffWorks gives a simple, straightforward explanation for the purpose of run training.

What I Do

During my marathon training, my tempo runs range from 4.5 miles to 8 or 10 miles. My first mile is run at an easy pace, then depending on the length of the workout, I will progress up to short, mid, or long tempo pace for the majority of the workout and end with an easy pace. Doing this workout (which I do sans heart rate monitor) requires knowledge of all these paces. I’ve run enough to know my exact 5k, 10k, half and full marathon paces, but the book also gives another fantastic chart (chart nerd alert!) that will provide you these paces based on a 5k time.

The most challenging part of the tempo workout (in my humble opinion) is maintaining the intended tempo pace without unintentionally slacking off, or becoming complacent. I’m always looking at my Garmin to make sure I’m keeping it up.

4 Tips for Getting the Most Out of a Tempo Run

1. Some people make a playlist (or use a specialized app) with the beat they need to keep the pace up.

2. I usually listen to podcasts (exciting, I know). They obviously aren’t adrenalizing, but my mind stays focused on my pacing while absorbing useful info!

3. Know your intended pace for the workout and have a way to track it (usually a Garmin or other GPS type watch).

4. Run on a course where you can focus on your workout. Try to steer clear of busy roads that distract from the workout, and (my problem) try to avoid a significant hilly course which will obviously alter your pace and all around change the goals of the workout.

I am not a certified personal trainer or running coach. The information I share here is based on a wealth of experience combined with personal research and knowledge. Please choose training plans that work best for your fitness levels, lifestyle, and goals.

Do you utilize tempo runs in your training plans?

Linkup below if you have a workout, fitness find or healthy recipe to share! Just make sure to link back or grab the badge and we will make sure to spread the inspiration around 🙂

Also linking up with Jill Conyers for Fitness Friday!

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Comments

  1. sarah@creatingbettertomorrow says

    July 29, 2015 at 5:45 am

    for years i ignored all these terms and types of runs 🙂 but now I realize the importnace of them…truly a game changer for your athleticism!
    sarah@creatingbettertomorrow recently posted…Booty Burn ChallengeMy Profile

    Reply
    • Michelle Homan says

      July 29, 2015 at 6:23 am

      Best thing I learned was that every workout should have a purpose!

      Reply
  2. Annmarie says

    July 29, 2015 at 6:16 am

    This is seriously SO helpful!!! My tempo runs have been eh-okay but I could improve. Going to check out that book you mentioned right now- I am also a chart geek, sounds like it would be super helpful!!!
    Annmarie recently posted…Post Long Run Recovery Essentials + SLS3 Compression Sock Giveaway!My Profile

    Reply
    • Michelle Homan says

      July 29, 2015 at 6:23 am

      I’m constantly referencing the charts!! They are amazing, lol.

      Reply
  3. Deborah @ Confessions of a Mother Runner says

    July 29, 2015 at 2:33 pm

    Really interesting the way you explained this. I rarely do tempo runs mostly because they are hard! LOl I use a 3x a week run 2x week strength train as my regular training schedule.
    Deborah @ Confessions of a Mother Runner recently posted…KISS My Core WorkoutMy Profile

    Reply
    • Michelle Homan says

      July 29, 2015 at 2:57 pm

      Thanks! I learned so much about training from this book. They are hard to do properly!

      Reply
  4. Janelle @ Run With No Regrets says

    July 29, 2015 at 10:28 pm

    Great tips! I’ve been listening to podcasts on my runs lately and it really does help me maintain my pace for tempo runs, though I have no idea why! I’m trying to get used to training at these faster paces…they don’t feel “natural” yet!
    Janelle @ Run With No Regrets recently posted…Philly 10K Training Week 1 RecapMy Profile

    Reply
    • Michelle Homan says

      July 30, 2015 at 5:15 am

      Track workouts really helped me get my speed back. The podcast thing is interesting! If it works, I’m going to keep doing it! Thanks for linking up!

      Reply
  5. Ange @ Cowgirl Runs says

    July 30, 2015 at 5:38 pm

    I’m a big fan of tempo runs.
    I’ve entered new territory, as I now have a coach, but I’m really enjoying reviewing the workouts she’s given me, as they’re a completely different challenge than what I’m used to.
    Ange @ Cowgirl Runs recently posted…Why I Run for OiselleMy Profile

    Reply
    • Michelle Homan says

      July 30, 2015 at 9:42 pm

      There’s always so much to learn with training! Thanks for reading and linking up!

      Reply
  6. Sue @ This Mama Runs for Cupcakes says

    July 30, 2015 at 9:56 pm

    Tempo runs are one of my favorite runs to do. I love the RLRF program, although I chose to move away from it this time around!

    Reply
    • Michelle Homan says

      July 30, 2015 at 9:59 pm

      It worked for me last time, so I’m sticking with it! Lol. Thanks for reading!

      Reply
  7. Debbie @ Coach Debbie Runs says

    July 31, 2015 at 8:06 am

    I love tempo runs! Well, I love to hate them anyway, because they’re hard. Great explanation.
    Debbie @ Coach Debbie Runs recently posted…How to Overcome the Top 5 Exercise ExcusesMy Profile

    Reply
    • Michelle Homan says

      July 31, 2015 at 8:07 am

      Thanks Debbie!

      Reply
  8. Jen says

    July 31, 2015 at 8:49 am

    I love tempo runs, I usually do them once a week during training
    Jen recently posted…I’m back: Graduation, Running and MoreMy Profile

    Reply
    • Michelle Homan says

      July 31, 2015 at 8:50 am

      Great! Thanks for reading!

      Reply
  9. Judy @ Chocolaterunsjudy says

    July 31, 2015 at 2:07 pm

    I do tempo runs, but they are hard. Especially hard on the treadmill. Maybe it’ll be easier now that I am embracing run/walk intervals again. Then again, it seems my treadmill has died so it’s time to do some researching . . . at least it didn’t die during winter when I REALLY need it

    Reply
    • Michelle Homan says

      July 31, 2015 at 2:08 pm

      Yes, doing tempo runs effectively is hard! I really need a treadmill this winter too!

      Reply
  10. Kelli says

    July 31, 2015 at 3:21 pm

    I do use tempo runs when I’m trying to improve running speed for a goal race (run or tri). I hate them though. I’d rather do short, really hard, interval work. Maybe my giant thighs are just trying to tell me that’s fast twitch muscle and I was meant to be a sprinter not an endurance junkie.
    Kelli recently posted…Runfessions: My love – hate running annual cycleMy Profile

    Reply
    • Michelle Homan says

      July 31, 2015 at 3:42 pm

      LOL! I enjoy track work also, but I guess that’s why the tempo run needs to be done!

      Reply
  11. Julie @ Running in a Skirt says

    August 1, 2015 at 9:12 am

    I love the Run Less, Run Faster program! Great stuff!
    The tempo run is the one struggle with the most. But on the training sessions I nailed some of these, I did the best at the race. They really work.
    Julie @ Running in a Skirt recently posted…I Dared to Imagine a Different Life, My 1 Year Anniversary of Leaving WLOSMy Profile

    Reply
    • Michelle Homan says

      August 1, 2015 at 10:11 am

      It totally works…those 3 quality workouts really make a difference!

      Reply
  12. jill conyers says

    August 1, 2015 at 11:02 am

    Tempo runs are my least favorite of training runs. I either like long and slow-ish or speedwork at the track. Great info Michelle!
    jill conyers recently posted…Lorna Jane INSPIRED Book ReviewMy Profile

    Reply
    • Michelle Homan says

      August 1, 2015 at 12:47 pm

      Thanks Jill! Tempo runs really are challenging to do correctly!

      Reply
  13. Trail Running Shoes says

    November 15, 2022 at 5:51 pm

    I 100% agree. I’ve found doing a tempo run just before a long run puts a spring in my step. The long easy effort somehow seems to feel even more effortless.

    Reply

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