First Steps Tempo
Workout - First Steps Tempo
- 18min @ 6'00''/km
- 6 lots of:
- 2min @ 5'30''/km
- 1min 30s rest
- 12min @ 7'00''/km
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Intro
This is a condensed version of Why Every Runners Needs Tempo Workouts from StrengthRunning, worth watching in full. Here are the essentials so you can use this workout today.
Key points
- A tempo run (also called a lactate-threshold or “threshold” workout) is run at 1-hour race pace, usually between your 10K and half-marathon pace, or at 85-90% of max heart rate. It’s the fastest speed you can hold while staying aerobic.
- The point is to train your body to clear lactate, so you can run faster before oxygen debt sets in.
- Use heart-rate data (not the 220-age formula) for accurate pacing. Shorter recovery intervals keep lactate elevated.
Workout example
Classic tempo: 20-35 minutes at tempo pace. A 20-minute continuous block is a good place to start.
Flick intervals: keep it simple at first. 6 × 2 min at tempo pace with 60-90 sec easy recovery running (1-2 min segments). As fitness builds, progress to 1-5 min repeats.
How to set the pace:
- Find your 1-hour race pace, or somewhere between your 10K and half-marathon speeds.
- Or target 85-90% of max HR, measured through a lab test or reliable device.
- Factor in fatigue, weather, and hydration. Stay a touch conservative when in doubt.
Practical tips
- Shorter recovery jogs (60-90 sec) keep lactate levels high.
- If the effort tips into anaerobic, back off. Slower is safer than faster here.
- Tempo pace shifts day to day with weather, sleep, and caffeine. That’s normal.
- Keep a training log to track how each session felt and refine your pacing.
Closing note
Try these tempo workouts this week. They’re adaptable, build aerobic fitness, and won’t push you to exhaustion. Use the Pacing app to set intervals and speeds to your own data.