Session summary

 10 min (warm up)

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30 min (tempo(

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5 min (recovery)

(total time 45 minutes)

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Description: when you pace your run at just below full effort – by holding off a little bit – your body is still able to eliminate lactic acid from the muscles efficiently so fatigue doesn’t set in quickly. The tempo run is focused on developing the ability to run quickly for longer periods of time. Physiologically, we can continue to run freely upto a maximum speed or distance before being slowed down due to loss of energy, muscle fatigue and so on. So a tempo run is often times called a sub-lactate threshold run. So, a tempo run is meant to be a good effort, but not an all-out effort. You shouldn’t feel like your depleting your energy. Focus on picking up the pace steadily between the warm-up and the main run, but also hold some energy in reserve to last the length.