18K Tempo Run - Full Run - Marathon Preparation: Coach Benson Olenakeri - Finish Pace 3:11min/Km

We're back to cover another intense Tempo Run by the Meguarra Athletics Club, courtesy of Coach Benson Olenakeri.

A tempo run is a sustained effort run at a pace that is comfortably hard. It's faster than your easy runs but not as fast as your interval workouts. The goal of a tempo run is to improve your lactate threshold, which is the point at which your body starts to produce more lactate than it can clear. By running at a tempo pace, you can train your body to clear lactate more efficiently, which will allow you to run faster for longer periods of time.  

Here are some of the benefits of tempo runs:

Improved lactate threshold  
Increased speed and endurance
Improved running economy  
Mental toughness  
Tempo runs are typically performed once or twice a week as part of a well-rounded training plan. They can be done on the road, track, or treadmill. The length of a tempo run can vary depending on your fitness level and training goals, but they are typically between 20 and 40 minutes long.  

Here are some tips for running a tempo run:

Warm up with 10-15 minutes of easy running.
 
Run at a pace that is comfortably hard. You should be able to hold a conversation, but it should be challenging.
Cool down with 10-15 minutes of easy running.
If you are new to tempo runs, start with a shorter duration and gradually increase the length as you get fitter. You can also break up your tempo run into intervals with short recovery periods. For example, you could run 2 x 10 minutes at tempo pace with 2 minutes of easy running in between.  

Tempo runs are a great way to improve your running performance. By incorporating them into your training, you can become a faster and more efficient runner.

Coach Sammy Nyokaye takes charge of pacing for the women's group and while Coach Benson Olenakeri leads the men's group.

The lead male runner finished at a pace of 3:11min/Km while the women ran the entire course at a general pace of 3:47min/Km.

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