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. This is a perfect session for runners and triathletes running events up to full marathons and further, especially early in their build up or during their taper phase.
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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard it is to work.
4x 7min Tempo Runs
- 10min Level II WU;
- 4x 7min Level III, 1min Level II RI;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of four reps, running at Level III for seven-minutes. Take a one-minute Rest Interval (RI) jogging at Level II.
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.
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