Women's Health (UK) - - BEST BODY -

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.

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