Workout of the Week: 047 – 35-Min Tempo Run

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This week we’re getting meaty with a big old 35-minute tempo run. This is a great way to blow out the cobwebs!

WHAT

The Good Old-Fashioned Tempo Run

35mins @ lactate threshold pace

Terrain: Flat-ish, measurable pathway.

Feels: Like a metronome.

For distance runners, there’s nothing quite like the grind of a tempo run to push the body and mind to new realms of possibility. It’s a similar effect you get from a doing your first race in ages—it blows out the cobwebs and finally connects up all the different dots of your running training.

WHY

To bring together all the elements of running training into one place in a qausi-race/time trial setting.

  • Technique/coordination,
  • aerobic fitness,
  • ability to handle intensity,
  • Endurance (mental and physical)
  • Soft-tissue and bone loading

HOW TO CRUSH A TEMPO RUN

It can be daunting lining up a long tempo run in training, so it’s always best to go in prepared to confront the beast!

  1. Pacing is KEY. It’s the same in a race situation, you need to set out at pace that is suitable for you. Plug in a recent or estimate race time to our tempofit.org calculator. It’s important not to burn too many matches in the early stages of your tempo run by going out too quick.
  2. Find your rhythm. In the first couple of kilometres, your goal is to settle in to your target pace early. Check your watch often in this early stage and then allow your body to feel this rhythm and hold it naturally like a metronome.
  3. Maintain good form. Midway through the workout is when you want to especially think about maintaining great form. Stand up tall, get “free” power from efficient arm drive, and keep your stride rate high.
  4. Confront the beast. This workout will get hard. Expect this, but also understand that if you pace it right the tough zone should occur around the 25-30-minute mark—the point where the finish line is in striking distance.
  5. Recover well. After this session, be sure to have a 3-4 easy days of conversational paced running. Also, slot in some active recovery sessions like short walks, swimming or yoga. And do some intentional recovery with a massage, foam rolling, wearing compression tights, hot/ice bath—whatever works for you to feel chilled and recovered.

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