Hey! Today you’ll learn how to do a tempo workout. This is a step by step guide on how to do a tempo run AND a new playlist you can use to help get excited and have fun with it. (It’s tip number 3 on the February Calendar for Runners free printable)
Tempo Run – What is it?
A Tempo Run is a running workout to get faster and more comfortable running at a higher pace for long distances. It’s often measured in miles or minutes that are longer sections compared to track workouts.
It can be considered one of the best speed workouts for half marathon and full marathon runners who want to get faster. The sections of speed work are longer than sprints. It teaches you how to run faster for longer periods of time – so your body is challenged to hold an uncomfortable pace.
And that builds confidence! Which is something very very important when you’re running a long distance race like a half or full marathon!
The easy pace section isn’t an official running warm up. Do your own warm up before starting this run.
The tempo pace should be challenging but sustainable. Many running coaches say your tempo run pace should be a ‘comfortably hard’ pace.
You should be using the Effort Level Scale during your runs and workouts on a regular basis before doing speed workouts for a while. This will help you know your body and what different effort levels feel like so you can assess your tempo pace.