So what is a Tempo Run anyway? I thought I knew when I did it last week but now I’m not so sure. I though it was running faster ie almost at your top pace…I was wrong turns out its running a bit slower…oops. Here is the definition:
Sustained effort training runs, usually 30 to 40 minutes in length, at 10 to 15 seconds per mile slower than race pace. or shorter duration from the warm-up or cool down intervals.
My interpretation of this is running a bit slower than normal (normal being a 10k pace) to get used to a sustainable pace for longer distance runs.
According to the Runners World training calculator here are the numbers I should be aiming for:
|11:19 min/mile||Easy run training pace|
|9:28 min/mile||Tempo run training pace|
|8:33 min/mile||Maxmum oxygen training pace|
|7:55 min/mile||Speed form training pace|
|11:19 – 12:42 min/mile||Long run training pace|
My first tempo run I was trying to run faster on my tempo miles…oops.
Well since I’ve decided to run a 1/2 marathon in 4 weeks I better get this figured out so that I can run a sustainable pace in a few weeks…