Tempo runs are hard.
There I said it. I admit it…of late when I look at my training plan and see a tempo run I take a deep breath …I might even shudder a little because I know what’s coming. While I look forward to my most of my runs, especially my long runs, tempo runs have not been high on my list lately.
The key to a tempo run is the ability to maintain a specific and constant pace for a number of miles. How many miles of course depends on what you’re training for — for me, most of my runs are between 4 – 6 miles, plus warm up and cool down. Of late I have found it really hard to lock into the target pace. More often, I’ve been going out too fast and then fading – not a pattern I want to carry into my fall races.
But every run can teach you something if you let it – and these runs are clearly showing me I still have work to do on dialing in on my pacing.
Tempo runs are hard…and necessary.
Do you include tempo runs in your training? Can you lock in your pacing?
My tempo pace is generally 85-95% of 10k pace or roughly 15k race pace. Intensity of course depends on the distance of the tempo effort, but I feel a long tempo run is the most effective workout a runner can do. Both for mental and physical stimulation.
I think you’re right Kyle – definitely gives you a good understanding for what’s to come on race day!
Does training on the treadmill count as a tempo run? I’ve used the treadmill to lock into a faster pace for a certain period of time. I think I need to work on consistency right now before pushing myself to a certain tempo.
A treadmill is an awesome way to to speed or tempo work, and it definitely counts.
Your body does not care about pace, only effort. Tempo effort is about staying in that controlled fast pace. Like I said above, 10-15k effort. Fast, but sustainable.
I use the treadmill often for speed or tempo runs in the winter months – great way to get it done!
I completely agree. Hard, but I love it when I hit my goal pace.
So funny I just saw this…I am dreading my 8 mile tempo today! The longer tempos though, more than anything else, give me the confidence I need on race day. It makes me know I am prepared!
I’m not that disciplined with my training — which is probably why I never know what pace I can run in a race!