Speed training tips: Tempo Runs

Once again before attempting speed training, you should be able to run at least 3 miles with no problems.  Fast tempo runs are probably the most dreaded speed training drills for runners and highly effective in improving overall speed for your runs.  It trains your body to run faster over a period of time which can help you to sprint or have a stronger finish during a race.  In running terms, tempo run extends your lactate threshold over a period of time before lactic acid builds up in your legs and slows you down.   Key steps to follow when speed training fast tempo runs.

1. Start with an light easy 1 to 3 mile warmup on a flat path. This depends on your fitness level and what you are comfortable running.  1 mile warmup if you can run 3 miles easily.  2 mile warmup if you can run 6 miles easily.  3 mile warmup if you can run 13.1 miles or more.
2. Take a 5 minute rest.
3. Prepare to run for 30-60 minutes at a tempo run speed.  This should be your 10 km race pace.  You can determine if you are running at the correct speed by doing the “Talk Test”.  You should not be able to talk comfortably.
4. After you complete, do a 3 mile cool down.  Do the same amount of mileage you ran when you did your warmup.

Depending on your fitness or comfort level you can choose to either increase or decrease the speed in running sessions.  Tempo speed training runs are the most difficult, just remember to keep working towards your running goal of the day.  It is recommended that you do speed training at least once a week.

Related Running Tips:

1. Speed training tips: Sprint Runs
2. Speed training tips: Hill repeats
3. Tips to run faster
4. Running Faster
5. What is Lactate Threshold
6. Running Heart Rate Zones
7. Spice Up Your Cross Training