It’s time for another installment of Workout Wednesday!
I haven’t been on a single run since I completed Color Me Rad early this month and I’m really starting to miss it. So this weekend I was trolling Google (like I always do) for ways to get some running motivation and I came across tempo runs.
Tempo Runs are new to me, but they’ve been around for eons. Well maybe just decades, but you get my drift ;). They’re great for beginners, if you don’t overdo it, and can be easily customized for seasoned runners as well.
Basically, after warming up, you run at your tempo – or ‘comfortably hard’ – pace (explained below) for 15 – 20 minutes, before cooling down. Training at this ‘comfortably hard’ pace helps push your threshold and allows you to run farther and faster. There’s a lot more science to it, so if you want the complete run down, check out this article.
This Tempo Runs infographic covers the whats, whens, whys and hows of Tempo Runs. All that’s missing is the who: that’s YOU and the where: ANYWHERE!
Now that we’ve got that sorted out let’s learn about TEMPO RUNS
Last words on Tempo Runs
The infographic gives a simple way to find your tempo pace but here are a few more if you need them:
- On a scale of 1 to 10, with 5 being a jog and 10 a race, your exertion should be an 8
- Add 30 to 40 seconds to your most recent 5K pace or 10 to 20 seconds to your most recent 10K pace
- If you’re using a Heart Rate Monitor, aim for 80-90% of your maximum heart rate