What a tempo run is not is running flat out till failure. “In its simplest terms, a tempo run is a sustained harder effort ...

Your tempo run warmup can simply consist of about 10 to 12 minutes or about 1 mile of easy-paced running. Increase speed. After you’ve warmed up, increase your speed to your tempo running pace.

During a tempo run, you should be aiming to run a pace that is around the pace you are aiming for on race day — this should hopefully be a comfortably hard pace you can maintain for a period of ...

According to Woods, a tempo run is a hard but controlled pace that can be run as intervals, or a steady run spanning one to 10 miles meant to make you a more efficient runner. Tempo runs should ...

How do I run a tempo workout? Start with a walking warmup of 3-5 minutes gradually increasing your breath and heart rate. Run at an easy effort for 10-15 minutes to continue to warm up.

It’s basically like “injecting a tempo run” into your long run, Lamar says. Say you’re going out for a 14-mile long run and you want to average race pace to help you practice for the big day.

Imagine a workout on your training plan: 20-minute easy running warm-up with a couple of strides to loosen up, 20-minute tempo run, 20-minute easy-running cool down. Now let's flex that ...

Because tempo runs are run at a controlled pace, they cause only minimal muscle soreness and do not require much recovery time. It is reasonable (in fact, a fine tradition), therefore, to do a ...

Classic 20-minute tempo run. This is what Sjödin’s team used in their experiment and it’s still a great workout: 20 minutes at your best estimate of V OBLA.

Tempo run workouts are used by runners to improve their speed during race training protocols. Here, a coach explains what are tempo runs and how to use them.