Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as your tolerance to (slightly) higher intensity. These sessions are perfect for those training for a half (or even a full marathon) or half ironman.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

Over the next few weeks I will post a sequence of Tempo Runs that you can include in your training over a period of weeks. Start with Session A and work through to H.

Half Marathon Tempo A

• 15min Level II WU;
• 12:30min Tempo Level III;
• 15min Level II CD;
• 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II for 15 minutes.

After the warm up increase your intensity to Level III and hold that pace for twelve and a half minutes.

The Cool Down (CD) is at a low intensity jogging (Level II) for a minimum of fifteen minutes.

Finish with 10 minutes stretching to assist with the recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

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If you enjoyed this workout, here is a similar session I published 12 months ago.

For more great workouts see my eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from www.CoachRay.nz”.  Use the workouts within the eBook to enhance your fitness.