“A good guide is to run at a pace that is difficult to carry on a conversation with somebody,” she said.Īnother guideline to follow is to run at a pace that makes you look forward to having your tempo workout end, as it should be hard but sustainable for the required time period.
If you’re training for a race time goal, Armesto says you’ll need to look at your goal pace per mile and then try to do your tempo runs about 15 to 30 seconds faster than your race goal.įor example, if your marathon time goal is 8:30 minutes per mile - finishing the marathon at 3:42:52 - you should be doing your tempo runs at about 8:00 to 8:15 minutes per mile.īut if you’re just trying to become a faster runner, in general, Armesto says you can pace yourself based on your perceived level of exertion. If you don’t know either of these, you can shoot for a pace between your half marathon and 10K race pace. In general, Stonehouse says, that’s about 80 to 90 percent of your VO₂ max, or 85 to 90 percent of your max heart rate.
Tempo runs are “also a great way to build mental toughness since many of these workouts are done at a pace that could be more difficult than you’re used to,” Stonehouse said.įor tempo running to be safe and effective, you need to know the pace at which you should perform these types of training runs. Steve Stonehouse, NASM CPT, USATF-certified run coach and director of education for STRIDE, says tempo runs are a great way to increase your aerobic fitness over long periods of time and preserve the fitness you’ve gained from other workouts. To do this, you need to increase your anaerobic threshold, which helps your body adapt to running at a faster pace while not fatiguing as easily.
The goal of the tempo run is to push your body to run harder and faster for longer periods of time, says Molly Armesto, a running coach and founder of All About Marathon Training.
If you’re wondering who should include tempo runs in their weekly workout, the answer is anyone serious about training for an endurance event. A tempo run is a type of speed-building workout that can help you train for a race or become a faster runner overall.
0 kommentar(er)
