Soft-Dolphin Tempo

Workout - Soft-Dolphin Tempo

• 10min @ 6'00''/km
• 40min @ 5'00''/km
• 10min @ 6'00''/km

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Intro

“Chasing 75 - Episode 3 - TEMPO RUN & TOP 5 Recovery TIPS” from The FOD Runner has solid material worth trying out. Here are the key takeaways so you can use the workout and recovery strategies right away. Watch the full video for the rest.

Key points

• Tempo run: a 40-minute push at roughly 7 miles, at a comfortably hard pace (the author calls it “soft-dolphin speed”).
• Weekly snapshot: Wednesday rest. Thursday is 8 × 1 km at half-marathon (about 10K) pace with 90 s recovery, then 5 × 200 m fast (about 33-35 s each). Friday is an easy recovery run. Saturday is a long run.
• Recovery (5 tips):
  1. Eat plenty: carbs and protein after every run. A tortilla wrap with nut butter works well. Bump calories on rest days.
  2. Daily stretch and foam-roll: 15-20 min on hamstrings, quads, glutes, adductors, back. Use a spiky ball for deeper work.
  3. Active walking: 0.5-2 mi easy walk after long runs to keep blood flowing.
  4. Protein/recovery shake: any brand you like, post-run.
  5. Hydration: 2-3 large (about 2 L) water bottles a day, more after long runs.

Workout example

Tempo run (40 min):

• Warm-up 10 min easy jog.
• 40 min at a steady, comfortably hard pace (about 7 mi for the author).
• Cool-down 10 min easy jog.

Adjust distance or time to your fitness. Keep the effort just below race pace.

Closing note

Try this tempo session and the five recovery habits. The Pacing app makes it easy to set paces and volumes for your routine.

References

• Chasing 75 - Episode 3 - TEMPO RUN & TOP 5 Recovery TIPS | FOD Runner - YouTube (YouTube Video)