Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.
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.
15/10/5min Tempo Run Intervals
- 10min WU Level II;
- 15min Level III, 2:30min Level II RI;
- 10min Level III, 2:30min Level II RI;
- 5min Level III;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.
The main set is made up of three reps run at Level III. The first rep is fifteen-minutes long, the second rep is ten-minutes long and the final rep is five-minutes long. Take a two and a half minute Rest Interval (RI) between reps.
The Cool Down (CD) is at low-intensity jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of 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.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE
Stride & Conquer: 12 Weeks to Half Marathon Success 🏃♂️🏅
Unlock Your Potential with Our Proven Plan! 🚀
Are you ready to take your running to the next level? Whether you’re a beginner who can run for 60 minutes or someone looking to push your limits, “Stride & Conquer: 12 Weeks to Half Marathon Success” is your perfect companion on the journey to your first 21.1km/13.1 mile Half Marathon! 🏃♀️✨
Why Choose Stride & Conquer? 🤔
Tailored for Beginners: 🏃♂️🧑🏫 Our program is designed with novice runners in mind. If you can comfortably run for 60 minutes, you have the foundation to embark on this transformative journey.
Progressive Training: 📈 Over 12 weeks, you’ll gradually build endurance, strength, and confidence, going from a 60-minute runner to conquering the half marathon distance of 21.1km/13.1 miles.
Expert Guidance: 👟 Created by Ray, an experienced running coach who brings a wealth of personal love for exercise and a deep understanding of individual circumstances, our plan includes detailed weekly schedules, practical tips, and motivational strategies to keep you on track and inspired.
Holistic Approach: 🧘♂️ Stride & Conquer focuses not just on running but also includes a weekly stretching session, ensuring you develop a well-rounded, sustainable running habit.
What You’ll Get: 🎁
- Weekly Training Plans: 📅 Structured workouts that incrementally increase in intensity and duration, designed to suit your pace and progress.
- Supportive Community: 👫 Access to a community of fellow runners on the same journey, offering encouragement, sharing experiences, and celebrating milestones together.
- Expert Tips and Tricks: 🧠 Regular insights on technique, gear, nutrition, and injury prevention from seasoned coaches and runners.
- Motivational Milestones: 🎉 Celebrate each achievement with us, from your first 5K to crossing the half marathon finish line, with personalized recognition and encouragement.
- Flexibility and Adaptability: 🗓️ Life happens! Our plan is designed to be flexible, accommodating your personal schedule and any unexpected challenges along the way.
Transform Your Running Experience 🏃♀️💥
With “Stride & Conquer,” you’re not just training for a race; you’re embracing a lifestyle change that promotes fitness, perseverance, and self-discovery. Imagine crossing that finish line with a sense of accomplishment and pride, knowing you’ve conquered every stride along the way. 🏁🥇
Ready to Start Your Journey? 🌟
Join us and begin your 12-week adventure today! Sign up now and take the first step towards achieving your half marathon success. 🚀
Register Today: 🖱️
Hear from Our Happy Runners 💬
“Ray brings a wealth of experience, a personal love of exercise, and an understanding and experience of life in fashioning a training plan unique to the individual and their circumstances. I would highly recommend any “weekend warrior” considering a dip into coach-led training to consider Ray!” — David Coburn 🏆
“It’s easy to follow the plans and it’s easy to get in touch. The app system was really helpful for me and I got everything that I needed. So I’ll definitely be using this for the next race.” — Kylie Senior 📱
“Every day since being on the team I feel fitter and stronger and eager for the next challenge. I’ve come to realize that it’s more about training smarter, not harder.” — Janne Falkner 💪
“Throughout the last few years, Ray has always been approachable and put in a lot of time and effort each week to keep mine and his other athletes’ training updated. I wouldn’t have achieved the results I have without Ray and would recommend him as a coach to anyone looking to achieve their sporting goals.” — Mark Doohan 🏅
Take the leap and transform your running journey with “Stride & Conquer: 12 Weeks to Half Marathon Success.” Your race day triumph starts today! 🌟
