Tuesday Training: Tempo, Tempo, Tempo!

Happy February, everyone! Who ran outside yesterday and enjoyed the spring weather?

What a treat it was during “winter” marathon training to have such sunny days!

My athletes and I absolutely took advantage of the warmth and ran a progression long run yesterday. Spirits were high and it was encouraging seeing so many people outside.

A little pointer-- Utilize warm days when we are given them in the winter for quality runs! We usually have our long run days on Sunday but due to the weather forecast, we switched it to Monday. Motivation is usually higher and people can get some great, quality work in. 

So next time you are planning out your training week, take a look at the forecast!

Moving forward to this week---

We are officially 12 weeks away from race weekend and if you haven’t been consistent in training, now is the time to be dedicated.

Continue this month to build consistent mileage at a proper progression and really focus on those longer runs. Volume is the key to marathon training. But some of you have asked about other ways to incorporate workouts. 

Your aerobic system is the biggest energy system used in the half/ full marathon. You want this system to be strengthened and challenged. Think of this system as your foundation point.

In order for a house to be sturdy it must have a firm foundation. You are the house and your aerobic system is the foundation. Make your foundation strong so that you do not fall apart!

Last week I discussed one way to make this energy system better. The easiest one is gaining volume (mileage) and challenging yourself to do longer runs every week while progressing longer each week. 

Another more specific way of strengthening your aerobic fitness is tempo runs. A tempo run refers to a threshold or lactate-threshold run. Think of these workouts as “comfortably, uncomfortable.” 

Tempo pace usually ranges from 45 seconds to a minute slower than your fastest mile PR (personal record). Example: If your best 1 mile is 6:00 minutes, your tempo range would be 6:45 - 7 minute pace. 

Another way to determine tempo (if you aren’t certain of your 1 mile pr) is taking a look at your 5k PR. Tempo pace will usually be 25 to 30 seconds per mile slower than your current 5k race pace.These workouts are best used when a running base has been built. If January was a month of building volume, now is the time to start incorporating tempo! 

Now, some of you may be asking why tempo? Research has shown that races from the half - full marathon receive the most benefit from tempo runs because the physiological adaptations are more specific to the demands of those races.

Here are a few tempo workout suggestions for this month! 

Intervals - I highly recommend starting out your first tempo work out as intervals; especially for beginners! It is easier to adapt to and you still get the same benefit. Start out doing 18-20 minutes worth of tempo and gradually working up each week. If you have to start less, start less! Your fitness journey is a progression so be patient with yourself.

Suggestion: 15-18 minute warm up, 6 x 3:00 minutes @ tempo pace with 1 minute jogging recovery, cool down

Continuous - For a more challenging way to do tempo consider continuous tempo running. I recommend switching up tempo sessions bi-weekly. First week intervals, second week continuous. These are usually more challenging because you essentially aren’t resting until the session is complete. Start these out shorter if you are new to this and work your way down to tempo. If you have to go a little slower the first mile to get used to the feel by all means do so!

Suggestion: 15-18 minute warm up, 16-18 minutes continuous at tempo, cool down

**If you have questions regarding training or are interested in a low cost training plan, send Coach Tina an email at tina@hofmarathon.com