A Step by Step Guide to Tempo Workouts
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- čas přidán 12. 09. 2018
- Tempo runs are perhaps one of the most valuable types of workouts for runners. They build endurance and mental toughness. And they can be run nearly year-round!
In this podcast discussion, Jason explains how to run tempo workouts, why to use them in your training, and when to incorporate these types of sessions into your program.
If you want to see how tempo runs are embedded into a full 16-week training cycle, learn more about Strength Running's training programs at strengthrunning.com/coaching/
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
Instagram: / jasonfitz1
Facebook: / strengthrunning - Sport
Thanks just what I have been looking for
Wow🙌🙌 Thank you SR!! Examples you laid out for beginners like myself was suuuper helpful in breaking down tempo runs/intervals/circuits to plan ahead-Appreciate you Jason👊👊
When I started running every run was a tempo run because I didn't know how to run easy (in my defense, when your easy pace is 18 minutes per mile, it's hard not to run too fast)
This is really excellent content...deserves more attention. Well done!
Hello. Thank's for the solid advice, and for sharing with such clarity. Would welcome a similiar examination of long run, and any variations on the long run you would recommend.
7:20. Thank you so much for sharing this. I've learned to appreciate the callousing of my mind.
I needed this- thanks!
Excellent content... subscribed.
So gooooood I had to subscribe 🔥🙏🏽
Honesty thanks for the Tempo run informiton
Just did a tempo run this evening, as part of my NYC marathon training. This was perfect to help understand why it was worth doing. Thanks!
This is good content. As a 56yo runner I have been a little intimidated with speed work as I am concerned about injuries. Some tempo work may be my answer
Nice video!When you say 40 minutes tempo does that mean 40 minutes at tempo pace or the entire workout including warm up and cool down?Thanks.
Should new runners start temp runs right away or does some magical number of experience time or mileage need to be met first?
First on a running video. What have I become?
Very informative video. Thank you for the insight and ideas for my next tempo run.
I am planning to do a marathon in April of 2020 which will be about 15 months from now... there was a short time in my life when I was beginning to work toward getting into running races and thought I might actually do a marathon someday and was amazed at how far I got after going from years of sedentary to a couple of months of not really applying any specific training strategy or knowing anything much about training, just building up my comfort level for running in general using comfortable paces with occasionally & haphazardly pushing myself past my comfort zone... ufortuately, I fell back into a very sedentary state for the last 8 years and am now 49 years old and I am way out of shape and have some health issues that I did not have back then, which is why I want to start with just building up general running strength and want to work with a doctor now, before the "serious" training begins about 6 months before the marathon...
So with this in mind, should I start to experiment or implementing tempo running prior to that 6 month training period at all? Or is tempo running only something you start doing about 5 or 6 months prior to the actual race, the "training" period? And if one is to apply tempo running closer to the end of the actual training period, what would that look like? What kind of running program does one do if they are not in the training period?
And with all that said, my goal is to be able to qualify for Boston at the Phoenix marathon in April '20, so I need to be able to go from really bad condition (but, could be worse) to being able to run a marathon in 3 hours and about 55 mins from what I understand, as a female, age 50. Whether I ever actually do the Boston marathon or not, remains to be seen, but I think going for that goal of qualifying is a good and reasonable goal for me even considering my current health problems. I think my biggest concern is my bones, frankly. I have no idea what condition they are in.
so if anyone wants to give me their two cents, I am all ears!!! and thanks!
Update?
Hi, thanks for the info. I'm training for a marathon and every 2 weeks or so I try to run a longer tempo. Do you think a tempo effort for 1 hr is too long and the benefits will not be so great?
1 hour is way too long to spend at tempo pace. You could spend an hour at projected marathon pace in the middle or end of a long run, and that would be a hard workout.
Hard to keep up with a static screen on a "video" you would probably have a lot more subs if you used some type of graphs, video edits and the such for explaining thresholds and Vo2Max and the likes.
So is tempo rep like a 60:120?
I'm not sure I understand your question... what do you mean by that?
U said tempo rep. Can you explain what a tempo repetition is?
Josh Contreras Any repetition (interval) at tempo pace! Say, for example: 4 x mile @ Tempo Pace or 8 x 1km @ Tempo Pace. The miles/km's are reps at tempo.
The easiest way to understand a TEMPO run is to train at your MARATHON race pace. For example Jason PB half marathon is 1:13:39 so if we compare this to Jack Daniels Vdot formula he gets a rating of 65. The following paces are suggested for his 65 score: Easy runs at 4:17 per KILOMETER, INTERVALS/5K pace at 3:14km, 10k pace at 3;26km and MARATHON/TEMPO LONG RUNS at 4:24km or 5:47 mile. Thanks for posting this video.
I have no tempo pace. I can only run about 1/4 mile until I have to walk before running again. I run out of breath sooner if I run faster.
What do you recommend to increase my endurance? Run longer or faster between walk breaks?
Hi Brandon, I strongly recommend the Galloway RUN WALK RUN method. czcams.com/video/fumDl7d7fj8/video.html&ab_channel=TheRunExperience
I shouldn't need to convert minutes/mile to minutes/km just to understand what you are talking about.