Sage's Pre-Race Tempo Repeats

Workout - Sage's Pre-Race Tempo Repeats

• 10min @ 6'30''/km
• 4 lots of:
  • 1.6km @ 5'12''/km
  • 3min rest
• 10min @ 6'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/sages-prerace-tempo-repeats-16f2a7f7

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Want a Running Lactate Threshold (Tempo) Reps! My Speedgoat 50km Taper Workout from Vo2maxProductions? We’ve pulled the essentials so you can run it this week. The full video is worth a watch for context.

Key points

• A taper-specific, flat track session that preserves lactate-threshold fitness without overdoing it.
• 4 x 1600 m (~1 mile) repeats with 3-minute easy jog recoveries. See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for how these concepts translate to peak-week prep.
• Sage holds the pace 20 seconds slower per mile than his race effort, a controlled tempo that builds aerobic strength. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for more.
• The target is the middle zone (roughly 80-82% max HR), hard but sustainable. Different from Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time work, where max intensity matters more than steady effort.
• At altitude (~7,000 ft / 2,100 m) in warm conditions, drink more and back off if heat is a factor.
• Watch heart rate so it doesn’t creep above 160 bpm during this moderate push.

Workout example

Warm-up: 10-15 minutes easy jogging plus a few strides

Repeat 4 times:
  - 1600 m (1 mile) on the track at lactate-threshold/tempo pace
      - Target a pace about 20 seconds slower than your goal mile race pace
      - Hold it steady with smooth, controlled breathing
  - 3 minutes easy jogging (or walking) for recovery between repeats

Cool-down: 10 minutes easy jogging

Adjust target pace based on recent race times or perceived effort. Aim for hard but manageable, roughly 80-85% of max HR.

Closing note

Try this taper-tempo session this week and fine-tune the paces for your current fitness using the Pacing app. You’ll sharpen your threshold while keeping the legs fresh for race day.

References

• Running Lactate Threshold (Tempo) Reps! My Speedgoat 50km Taper Workout : Sage Canaday Track Running - YouTube (YouTube Video)