Tempo runs teach runners to hold a hard pace for an extended time. This builds mental toughness and aerobic capacity needed for racing.
Equipment needed: 1 track or marked course, cones at 1-mile and 2-mile marks.
How to run it:
- Warm up with 1 mile easy jogging.
- Run 2 miles at tempo pace. Tempo pace is faster than easy, slower than a true race. Think 7-8 out of 10 effort, sustainable but hard.
- Jog 0.5 miles easy recovery.
- Run 1 mile at tempo pace (a shorter second tempo at the same pace).
- Cool down with 1 mile easy jogging.
What to look for:
The tempo effort should feel consistent across both segments. If the runner is significantly slower on the second tempo, the first one was too fast. Tempo runs teach the runner what “hard but manageable” feels like. This translates directly to racing because races are paced similarly: hard but sustainable. The runner should feel like they could go on, but they’re glad they don’t have to.
If they’re struggling: Cut to a single 1.5 mile tempo and a 0.5 mile recovery. End the workout there if the pace falls off by more than 30 seconds per mile.
If they’ve got it: Stretch the first tempo to 2.5 miles and hold the same pace. Or add a 30-second pickup at the end of the second tempo to practice closing strong.