First of all, What is a Tempo Run?

A tempo run is running at a pace that is comfortably hard. Essentially, it is the maximum pace that you can sustain for an hour. Definitely not an all out sprint. 

It is a staple session in every runners’ week as it is incredibly beneficial to all types of runners, from couch to 5k graduate runners to Marathon Runners.

We should aim to run at or just under our lactate threshold throughout the entire run. Lactate threshold is the maximum pace that we can run and we can maintain while still clearing lactic acid from our muscles and blood stream.

When going above this lactic threshold our body will become overwhelmed and this will not provide us with the magical benefits we are training hard to achieve.

Why is a Tempo Run Important?

Tempo runs are important for all kinds of runners. Tempo runs’ list of benefits include: improving cardio, becoming faster, being better at clearing lactate and improving your mental toughness. Tempo runs will help you increase your endurance and stamina, so you can improve your ability to sustain a harder race pace for a longer amount of time. Which is an important factor when aiming for a goal time for your next race. 

Tempo runs are tough both physically and mentally which is why many people would advise to do max one of these a week. More experienced distance runners could add a second tempo session in a weekly training plan but it is not necessary to see improvements in your speed and efficiency. 

According to Sjödin, middle to long distance runners who implement tempo runs into their weekly training plan for 14 weeks experienced better race day performance than those that did not. 

By regularly practicing tempo runs during your training, when race day arrives, your body (and mind!) will know that it’s an achievable task.

To hear more of the benefits, head to The Benefits of a Tempo Run.

HOW A TEMPO FITS INTO A BEGINNER MARATHON TRAINING PLAN

Once you know your tempo pace or doing it 7-8/10 and are heading out for your first tempo run, you can start by gradually getting used to the pace and then increasing the amount of time in your tempo pace. Why not try these 4 sessions that Global Triathlon Network have created? 

Session 1

4X 4mins at tempo with 1min 30 - 2mins recovery jog between each

Session 2

6mins at tempo with 1min 30 - 2mins recovery jog between each

Session 3

6mins at tempo with 1min recovery jog between each

Session 4

10mins at tempo with 1min - 1min 30 recovery jog between each

Once you are finding you are able to keep that pace for 10 mins at a time, you can start adding a few sessions doing a full block of tempo pace per session, for example 15-20min at tempo pace with a warm up and cool down on either side. Never do more than 40 minutes at tempo pace in total, otherwise it does not provide us with the same benefits.

The easier way is to….

DOWNLOAD THE COOPAH APP

The Coopah app is the perfect place to start when trying to identify the right pace and distance for your tempo runs. Coopah plans are tailored to you and take the guesswork out of your training. So if you are trying to build up to a marathon, download the Coopah app and get your Tempo Run delivered directly to your mobile phone.

The Coopah app is supported on both Android and iOS devices.

You can download the Coopah app for Android devices from the Google Play Store. Users of iOS devices can find it in the App Store.

References

Helming, N. 2021. Tempo Run: What it is and why is it worth doing?. The Run Experience [online]. Available at: https://therunexperience.com/what-is-a-tempo-run/ [Accessed 1st June 2022]

Global Triathlon Network (GTN), 2021. How to do a Tempo Run | What is tempo running and how should I do it? Youtube [online]. Available at: https://youtu.be/k5vqiyry2z8 [Accessed 1st June 2022]

Jesner, L., 2022. Tempo Running: What is it and why it’s Beneficial. Very Well Fit. [online] Available at: https://www.verywellfit.com/what-is-a-tempo-run-2911659#:~:text=Tempo%20running [Accessed 1st June 2022]

Norris, L., 2022. Your Weekly Running Workout: Tempo Run Workout To Get 5K Ready. Runkeeper [online]. Available at: https://runkeeper.com/cms/training/your-weekly-running-workout-get-5k-ready-with-tempo-surges/ [Accessed 1st June 2022]

Sjödin, B., Jacobs, I. & Svedenhag, J. Changes in onset of blood lactate accumulation (OBLA) and muscle enzymes after training at OBLA. Europ. J. Appl. Physiol. 49, 45–57 (1982). https://doi.org/10.1007/BF00428962