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Health + Injury
Ultra / Adventure racing
The 4 day programme in the recent RW issue sounds good, but I'm still not sure what a tempo run is. I can imagine either running at normal speed (ie what I'd call a recovery run), or going flat out.
I treat a tempo run as a run at slightly below the pace I would normally race that distance at or at a pace that I would normally race at a longer distance at.
For example I may do:
10k at 10mile pace
10 mile at ½ marathon pace
I normally race 10k @ 172bpm for a 10k tempo run I may reduce my effort by 5-10bpm
Don’t treat a tempo run as a race and approach it flat out - keep jour race speed efforts for interval training
I regard a tempo run as a fast, but not flat out, session between the warm up and cool down bit. So (similar to Wildwill) i would do:
1 mile warm up
3 miles at a fast, steady TEMPO
1 mile cool down
stretch and shower
I NEVER run flat out when out training on my own - i like to have that bit of accelleration left in case i need to sprint out of trouble.
It makes sense, but I've spend the past 2 yrs running at the same pace regardless of distance,wondering why I never improved even though I could run distances for England. Great stamina! I think I'll therefore have difficult judging the difference or balance between fast and slow. Sounds stupid, I know!
Consider investing in a HRM that way it is easier to discipline yourself and run at differing pace /efforts
Once you know what the differing efforts feel like it al becomes almost automatic
That sounds easier - I've never actually run a race before so the HRM seems a better idea.
The forums are brilliant - everyone is so supportive. Its really motivating, especially as I haven't run for 5 wks due to injury. I did 1.5 miles last night and thought my chest would explode!! Mind you, I didn't walk, and even though its only 1.5, I was only a minute slower than my best time. Having said that, the lack of any speed or tempo work may explain my crap best time anyway.
As it's been said, tempo runs are where you do the "middle bit" faster than the start (warm-up) and end (cool-down) bits. They shouldn't be as intense during the fast bit as all-out intervals are, but should work you fairly hard anyway. Not that my reply adds anything to those already posted by our wise Forum sages, of course
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