TEMPO RUNNING FOR MARATHON, 10K, HALF MARATHON SPEED LIKE ELITES KENENISA BEKELE, ELIUD KIPCHOGE

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There is one workout in Long Distance Running which simulates racing conditions and that workout is known as Tempo Running. Tempo Running is also known as lactate threshold running or pace running. All elite long distance runners do atleast one Tempo Running workout every week during the speed phase. If done in the right way, Tempo Running can absolutely guarantee you with a personal best timing in your next race. In this video, I will share with you 7 pro tips on how elite runners do this workout.
1. What is Tempo Run and What should be the speed of Tempo Running?
Tempo Running can be described as a continuous fast paced running an even pace which conditions our body with race like situation.
The only difference between a race and Tempo Running is that Tempo Running is done at approximately 10-15 seconds slower than race pace with
75-80% effort level or heart rate.
2. What should be the distance of Tempo Running?
The distance of the Tempo Running workout should be shorter than your target race. For example, If you are training for the Full Marathon, The Tempo running can be of 15-25 kms, For Half Marathon 12-15k and for 10Km race your Tempo Run can be of 6-8 kms.
3. Where should you do Tempo runs for best results?
Tempo Running should be done on an even surface like track or on plain roads or trails since the pace of tempo run should be the same throughout the workout with little variation.
4. How often should you do Tempo Running?
Tempo Running should be done only once in a week. But if you are participating in running races over the weekend, there is no need to do Tempo runs. Running races like 10k & Half Marathon act as tune up races during the speed phase of Marathon and are a great way to build speed and also improve our lactate threshold levels. For example, 10k race is the best tune up race for Half Marathon, a Half Marathon race is best for Full Marathon whereas a 5K race is best for 10KM training.
5. Proper Warm Up & Cool Down
Warming up properly with jogging and a few strides is extremely necessary before doing Tempo runs otherwise there is high chance that you will drop out in the middle of your Tempo run. Also cool down properly after the tempo running session.
6. Increase the speed and distance of your Tempo Running gradually every week. This is a sample progressive workout for a runner who wants to target his first Sub 40 mins in the 10km race.
7. Last but the most important point. Do not go all out with more than 90% effort. If you do so, there is a great chance that you will fatigue and not recover before the race.
Before signing off I would like to mention that Tempo Run is the most essential workout which enhances racing mentality and drastically improves the lactate threshold levels which is a key factor for improving as a runner. Therefore this workout should be done at least once in a week during the speed phase if you really want to improve your timing and experience less pain during the race. If you have any queries, you can comment below to get an instant reply. Thanks for watching.