Classic Tempo Run

Workout - Classic Tempo Run

• 12min @ 7'00''/km
• 20min @ 5'50''/km
• 10min @ 7'00''/km

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Intro: Excerpt from “Stuck in a Rut? Do These 3 Types of Runs!” on The Running Channel. This video breaks down three running workouts you can start today. Watch the full piece for complete details.

Key Points:

• Three distinct run types will refresh your training: interval work on the track, steady-paced long runs, and tempo efforts.
• Track intervals sharpen your speed and cadence; steady runs build aerobic base and tap into fat stores; tempo work strengthens your lactate threshold and mental resilience.
• Begin each session with at least 10 minutes of easy jogging and finish with a gradual cooldown to reduce injury risk.

Workout Example:

1. Track Interval Session – Complete 10 × 400m repeats with approximately 90 seconds of easy walking or jogging between efforts. Adjust the distance to suit your race goal (1km repeats for 10K training, mile repeats for half-marathon). Maintain the same effort across every rep.
2. Steady Long Run – Spend 60–90 minutes at 65–70% of maximum heart rate (easy aerobic intensity). Build distance by half to one mile each week as you grow stronger.
3. Tempo Effort – Hold 20–30 minutes at a “comfortably hard” pace (roughly 25–30 seconds per mile slower than your 5K goal pace, or somewhere between your 10K and half-marathon pace). You won’t be able to chat, but the pace should feel manageable.

Closing Note: Pick one of these workouts this week, adjust the paces to match your current fitness level, and log your run in the Pacing app to fine-tune future sessions for your goals. That training rut won’t last much longer.

References

• Stuck in a Rut? Do These 3 Types of Runs! - YouTube (YouTube Video)