Coaches Corner: Tempo Time

Tempo Time

A tempo run is a great workout to add to any training program. Tempo is a faster-paced run that is used to boost endurance (both physical and mental) and lactic threshold (a muscle’s ability to flush out lactic acid). It should be harder than an easy distance run, but not as fast as race-pace.

A simple example might be this: Someone who can race three miles in 21 minutes (i.e., 7-minute per mile pace)–but typically runs 8-minute per mile pace for easy distance runs–might shoot for 22:30 (or very slightly faster) for a three mile tempo run.

Ideally, a tempo run should last between 20 and 30 minutes. After a good warm-up, settle into a pace that is faster than your easy run pace–but not so fast that you cannot talk. If you cannot get out at least a few words without gasping, then you are running TOO FAST–a common mistake made by first-timers taking on a tempo run.

If 20 minutes seems too long, you can break the session into smaller sections–but keep the rest breaks short to get the most benefit. For example, if you break a tempo workout into four parts (each tempo part lasting 5 minutes long), you should take only about a 1 or 2 minute recovery jog between each of these “little” tempos.

Tempo can be a powerful addition to your workout arsenal. Try one once a week, or once every other week, especially early in a training program. It can dovetail nicely with shorter speed sessions on the track and also your long run on the weekend.–Jamie Hibell

Jamie Hibell coaches indoor track at Easton High School. He is a former All-American runner at DeSales and won Berwick’s prestigious “Run for the Diamonds” 9-miler in 1998.