After celebrating Easter I'm feeling a bit like this bunny – I've got one too many eggs left nesting in my stomach so it's time for an intense tempo run today!
A tempo run is meant to mimic a race pace run. It's short, usually 15-25 minutes, but it's super intense!
If you’re training for a race, tempos like this one are helpful because they help train your body to know what it’s like to run a “negative-spit”, or a progressively faster pace.
I also really don’t like boring treadmill runs, this is a way to cut the monotony and add a challenge. Even though interval running is a mainstay of my weekly regimen I still include the odd tempo run to spice things up a bit and keep my body guessing what’s next!
Here is one of my favourite treadmill tempo workouts:
I’m putting my speeds here but please adjust this to you! Beginners will likely start around a 4.0, intermediate runners probably around a 5.0 and more advanced people can go up from my speed! Catch me if you can!
I warm-up for 5 minutes at a 6.5 mph
5-10 minutes: 7.0 mph
10-15: 7.5 mph
15-20: 8.0 mph
20-25: 8.5 mph
25-30: 9.0 mph
If you’re doing this for the first time try to raise your increments only by .3 mph and go from there!