Tempo Run Workout

The “tempo run” is a workout that helps you improve your lactate threshold, which is the point at which your body begins to accumulate lactic acid faster than it can be cleared away. This type of workout helps you become more efficient at running at a faster pace without accumulating excessive fatigue.

Warm-up:

• 10-15 minute easy jog to gradually increase your heart rate and warm up your muscles. Heart Rate (HR) Zone 1

Main Set:

• Run at a comfortably hard pace that is sustainable for an extended period, roughly around your lactate threshold pace. This pace should feel challenging but not all-out.
• Aim to maintain this pace for a continuous period of time. A common duration for a tempo run is 20 to 40 minutes, depending on your fitness level. You can adjust the time based on your experience and training goals. This should be done at your HR Zone 3.
• Focus on maintaining good form, controlled breathing, and a steady effort throughout the run.

Cool-down:

• 5-10 minutes Slow down your pace to an easy jog or even walking for about to gradually lower your heart rate. This should be done in HR Zone 1.
• Finish with gentle stretching to help your muscles recover and prevent stiffness.

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