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
to import the workout after you install it.
Intro
What follows is a condensed version of Why Every Runners Needs Tempo Workouts from StrengthRunning—definitely worth watching in full. We’ve pulled the key essentials so you can put this workout into action today, though the video offers additional context worth exploring.
Key Points
- Your tempo run—also known as a lactate‑threshold or “threshold” workout—happens at 1‑hour race pace (which typically falls between your 10 K and half‑marathon pace) or at 85‑90 % of max heart rate, representing the fastest speed you can sustain while staying aerobic.
- The purpose is to train your system to process and clear lactate, which lets you run faster before oxygen debt sets in.
- Use heart‑rate data (not the 220‑age formula) for accurate pacing; shorter recovery intervals maintain elevated lactate.
Workout Example
Classic Tempo – 20‑35 minutes at tempo pace; a 20‑minute continuous block is a solid place to start.
Flick Intervals – Keep it simple initially: 6 × 2 min repeats at tempo pace with 60‑90 sec easy recovery running (1‑2 min segments). As fitness builds, progress toward 1‑5‑minute repeats.
How to set the pace:
- Identify your 1‑hour race pace—or wherever you land between your 10 K and half‑marathon speeds.
- Alternatively, target 85‑90 % of your max HR, measured through a lab test or reliable device.
- Factor in fatigue, weather, hydration status, and stay a touch conservative when uncertain.
Practical Tips
- Shorter recovery jogs (60‑90 sec) help maintain high lactate levels.
- If the effort feels too demanding (crossing into anaerobic), dial it back—it’s safer to run slower than faster.
- Your tempo pace will shift from day to day based on weather, sleep, caffeine, and other variables; this is normal.
- Keep a training log to document how each session felt and refine your pacing.
Closing Note
Try these tempo workouts this week—they’re adaptable, build aerobically, and won’t push toward exhaustion. Use the Pacing app to customize intervals and speeds for your own data. Now get out and run hard!