Classic Tempo Run

Workout - Classic Tempo Run

• 15min @ 10'00''/km
• 30min @ 5'30''/km
• 10min @ 10'00''/km

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Intro

“The Tempo Run - A Guide” on This Messy Happy breaks down everything you need about this workout. Here’s what stands out so you can start today. The full video has more nuance if you want to dig deeper.

Key Points

• A tempo run lands in that sweet spot between challenging and doable—think high zone-3 to low zone-4 on your heart-rate monitor, or around 8–9/10 effort (close to half-marathon pace). You should feel the strain, but you can sustain it for 30–45 minutes during training.
• The mental piece matters: you’ll prove to yourself that holding your goal pace is possible, build tolerance for prolonged discomfort, and internalize what race pace feels like.
• Even if you’re committed to 80/20 training, one tempo run every one or two weeks can sharpen your ability to pace and stay mentally tough.

Workout Example

1. Warm‑up – jog easy for 10–15 minutes.
2. Tempo block – hold the tempo effort (high zone-3/low zone-4, 8–9/10 effort, approximately half-marathon pace) for 15–45 minutes. Pick a duration that matches where you are fitness-wise; 30 minutes is a realistic starting point.
3. Cool‑down – jog easy for 10–15 minutes.

Tip: Watch your heart rate or go by feel to stay dialed in. On inclines, treat the effort as if you’re running half-marathon pace on flat ground.

Closing Note

Test this workout and adjust the duration and intensity based on the paces you’re working with in the Pacing app. It’s a straightforward way to build confidence and learn your race pace—enjoy the run!

References

• The tempo run - a guide - YouTube (YouTube Video)