Tempo Running…How to get started

What is a Tempo Run?

This comfortably hard run is key to racing your best, at any distance. Here is how to add tempo runs to your weekly mix.
Over the next couple of weeks I will introduce you from “Getting Started Tempo Runs” to “Full-Marathon Tempo Runs”.

This four-week progression is for tempo-newbies.

Always remember to do a 10- to 15-minute warmup and cool down. I will be talking in “Minutes Run” compared to “Kms”.

Tempo pace is a point where you push hard, if you push any harder you would have the stop. If you have to walk during the recovery, you’re going too hard.

Week 1: 5 x 3 minutes at tempo pace, 60-second easy jog in between each one

Week 2: 5 x 4 minutes at tempo pace, 60-second easy jog recovery

Week 3: 4 x 5 minutes at tempo pace, 90-second easy jog recovery

Week 4: 20 minutes steady tempo pace.

If you have any questions, please feel free to contact me at jaime@running.co.nz

HAPPY RUNNING

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