In addition to running, he’s also an author, and a full time teacher.

This article was written by David Tiefenthaler, the founder and main contributor for. If you are planning on training for a marathon soon, and want the best plan from day one of training to race day, I suggest the 100 Day Marathon Plan.īack to the Tips4Running homepage from the tempo run article Don’t forget to cool down for 5 to 15 minutes after you finished.Īdding a run that is based on your tempo is a staple of marathon runners.

If you can work your way into this you’ll not only improve your endurance, but you’ll also feel comfortable running at your race speed. Run continuously at tempo pace for 15 to 25 minutes. Repeat this pattern three to five times.ģ. Repeat this 1/2 mile tempo, 1/4 jog three to five times.Ģ. Do each one of these runs two to three times and then move to the next level.ġ. If you aren’t used to this type of workout, then work your way into it. If this pace feels to fast, then relax a little bit. Marathon – The same pace as your goal marathon mile pace. 1/2 Marathon – 5 to 15 seconds slower than average mile pace.Ĥ. 10k – 15 to 30 seconds slower than average mile pace.ģ. 5k – 30 to 45 seconds slower than your average mile pace.Ģ. The other way to find your pace is based off of races you have run, or your goal times for a race.ġ. During a lactic threshold run you probably can talk, but only in two to three word phrases, like, “I’m doing ok.” If you can’t talk at all, you are going too fast. For a regular distance run you should be able to hold a conversation. Here is a good way to judge without using a watch. The pace should be quick, but sustainable for a longer period of time.

Here’s a video explaining the finer points of a good tempo run. This warm up run should be ten to twenty minutes long.įor this type of run, you can do a “rolling warm up” which means you go directly from the warm up into the tempo run. Depending upon what race you run will determine the pace of your workout.īefore anything happens though, do your warm up run. Traditionally, the tempo run is used to help you improve at distances from the 5k up to the marathon. To do this workout properly depends on what race you are preparing for. If you don’t know what lactic acid is, it’s the stuff that invades your muscles and slows you down when you are working really hard. Why? Well, it teaches your body to run fast while handling all that evil lactic acid that builds up. The Tempo Run also known as The Lactic Threshold Run

O.K. Is Great by David Tiefenthaler