TEMPO RUN WORKOUTS AND VARIATIONS! | Sage Canaday Coaching and Running Advice 5km to Marathon - Vo2maxProductions

TEMPO RUN WORKOUTS AND VARIATIONS! | Sage Canaday Coaching and Running Advice 5km to Marathon - Vo2maxProductions

Intro: This is a quick summary of TEMPO RUN WORKOUTS AND VARIATIONS! from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

  • Tempo (lactate threshold) runs are done at a comfortably hard effort (≈7‑8 on a 0‑10 pain scale), about 80‑90 % of max effort, not all‑out.
  • The classic 20‑minute tempo run is a versatile base‑building workout useful year‑round, for everything from 5K to marathon training.
  • For less‑experienced runners, break the 20‑minute effort into “cruise intervals” – e.g., 6 × 1 km or 4 × 1 mi with ~1 min recovery, targeting roughly 10K pace or a touch slower.
  • Longer sessions (>30 min) become “up‑tempo” runs, edging toward marathon pace while staying below threshold intensity.
  • Frequency: aim for one tempo‑type session per week (or every 7‑10 days), balanced with easy runs and harder interval work.

Workout Example:

  1. Warm‑up: 10‑15 min easy jog + a few strides.
  2. Main Set (Standard): 20 min steady run at your half‑marathon (or slightly faster) pace, keeping effort at ~85 %.
    • Optional: split into 2 × 20 min for higher‑volume marathoners.
  3. Cruise‑Interval Variant (for lower mileage): 6 × 1 km (or 4 × 1 mi) at ~10K pace with 1 min easy jog recovery between repeats.
  4. Cool‑down: 5‑10 min easy jog.

Closing Note: Give the tempo run a go this week—adjust the paces to match your own recent race times using the Pacing app, and feel the boost in your lactate threshold. Have fun, stay consistent, and keep training smarter!

References

Workout - First Tempo: Cruise Intervals

  • 15min @ 10'00''/mi
  • 4 lots of:
    • 0.0mi @ 7'30''/mi
    • 1min 15s rest
  • 10min @ 10'00''/mi
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