Welcome 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!)
I’ve talked about how I loosely follow the Run Less, Run 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.
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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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 Challenge
Best thing I learned was that every workout should have a purpose!
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!
I’m constantly referencing the charts!! They are amazing, lol.
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 Workout
Thanks! I learned so much about training from this book. They are hard to do properly!
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 Recap
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!
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 Oiselle
There’s always so much to learn with training! Thanks for reading and linking up!
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!
It worked for me last time, so I’m sticking with it! Lol. Thanks for reading!
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 Excuses
Thanks Debbie!
I love tempo runs, I usually do them once a week during training
Jen recently posted…I’m back: Graduation, Running and More
Great! Thanks for reading!
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
Yes, doing tempo runs effectively is hard! I really need a treadmill this winter too!
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 cycle
LOL! I enjoy track work also, but I guess that’s why the tempo run needs to be done!
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 WLOS
It totally works…those 3 quality workouts really make a difference!
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 Review
Thanks Jill! Tempo runs really are challenging to do correctly!
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.