Classic Tempo Run

Classic Tempo Run

Workout - Classic Tempo Run

  • 12min @ 7'00''/km
  • 20min @ 5'50''/km
  • 10min @ 7'00''/km
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Intro: an excerpt from Stuck in a Rut? Do These 3 Types of Runs! on The Running Channel. The video breaks down three running workouts you can start today. Watch the full video for the rest.

Key points:

  • Three run types refresh your training: track intervals, steady long runs, and tempo efforts.
  • Track intervals sharpen speed and cadence. Steady runs build aerobic base and use fat stores. Tempo runs strengthen the lactate threshold and mental resilience.
  • Start with 10 minutes of easy jogging and finish with a gradual cool-down.

Workout example:

  1. Track interval session: 10 x 400 m repeats with about 90 seconds of easy walk/jog between. Adjust distance to your race goal (1 km reps for 10K, mile reps for half-marathon). Same effort every rep.
  2. Steady long run: 60-90 minutes at 65-70% of max heart rate (easy aerobic). Add half a mile to a mile each week.
  3. Tempo: 20-30 minutes “comfortably hard” (roughly 25-30 seconds per mile slower than 5K goal pace, or between your 10K and half-marathon pace). You won’t chat, but the pace should be manageable.

Closing note: pick one this week, adjust paces to your fitness, and log it in the Pacing app to fine-tune future sessions.

References

Inspired by The Running Channel

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