Sage's Pre-Race Tempo Repeats

Workout - Sage's Pre-Race Tempo Repeats

• 10min @ 6'30''/km
• 4 lots of:
  • 1.6km @ 5'12''/km
  • 3min rest
• 10min @ 6'30''/km

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Intro

Interested in a Running Lactate Threshold (Tempo) Reps! My Speedgoat 50km Taper Workout by Vo2maxProductions? We’ve condensed the essentials here so you can implement it this week. The full video deserves a watch for deeper context.

Key Points

• This taper‑specific, flat track session preserves your lactate‑threshold fitness without pushing too hard.
• The 4 × 1600 m (≈1 mile) repeats separated by 3‑minute easy jog recoveries demonstrate how Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them concepts translate to peak-week preparation.
• Sage keeps the pace 20 seconds slower per mile than his race effort—a controlled tempo that forms the foundation for aerobic strength, a theme explored in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• You’re targeting that middle zone (roughly 80‑82 % max HR)—hard but sustainable. This differs from Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time work, where maximum intensity takes priority over steady effort.
• Running at altitude (≈7,000 ft / 2,100 m) in warm conditions? Drink more and dial back the effort if heat becomes a factor.
• Keep tabs on your heart rate to prevent creeping above 160 bpm during this relatively moderate push.

Workout Example

Warm‑up: 10–15 minutes of easy jogging followed by a few strides

Repeat 4 times:
  • 1600 m (1 mile) on the track at lactate‑threshold/tempo pace
      – Target a pace about 20 seconds slower than your goal mile race pace
      – Hold it steady with smooth, controlled breathing
  • 3 minutes of easy jogging (or walking) for recovery between repeats

Cool‑down: 10 minutes of easy jogging

Adjust your target pace based on your recent race times or by perceived effort—aim for hard but manageable, roughly 80–85% of max HR.

Closing Note

Give this taper‑tempo session a shot this week and fine‑tune the paces for your current fitness using the Pacing app. You’ll sharpen your threshold while keeping your legs fresh for race day. Have fun out there.

References

• Running Lactate Threshold (Tempo) Reps! My Speedgoat 50km Taper Workout : Sage Canaday Track Running - YouTube (YouTube Video)