TRY OUT TEMPOS
We tend to think of runs in two extremes: easy or exhausting. Tempo runs are a mix. Defined as a ‘comfortably hard’ pace lasting at least 20 minutes, tempo workouts offer endurance benefits similar to longer runs. ‘They also train your body to circulate lactic acid’ explains exercise physiologist and coach Luke Humphrey, author of the Hansons Marathon Method series, meaning your legs won’t feel quite so much like cement blocks while you run.
If you know your regular running pace, increase it by 20% to 40% and run for 10 to 15 minutes. If running pace is an alien concept to you, judge how hard you’re working. On a scale of one to 10, a steady jog is a six, while a sprint is a 10. ‘Increase your effort so you’re running at about an eight or nine,’ says strength and conditioning coach Caitlin Mcgowan. As you improve over time, try to push the length of your tempo run to around 20 minutes.