In my last blog post, I wrote about What is an Easy Run? I've started doing the easy runs and you can read more about it in a different post. But for just now, I am turning my attention to what pace would a tempo run mean for me.
But First, What is a Tempo Run?
If you do a search of 'Tempo Run' you will generally get the following:
- a quicker pace run, or
- a threshold run.
- A run that is harder but comfortable.
And instead of a conversation, it will be more short questions or answers (Maybe the three-word thing I speak about in my easy run post!)
How often should I do a tempo run?
So if you are looking at the above and think - harder but comfortable? 'oh no, how many runs need to be like that?', then don't worry.
I've been looking at a few training and a tempo run appears every 1-2 weeks, depending on the plan of course. So it's not something that you will be doing all the time.
So, how fast for a tempo run?
To calculate my pace for a tempo run, I head back to the Runners World pace calculator that I used to work out my easy pace.
To keep it consistent, I entered doing a 10km run in an hour, just as I did before.
And on doing this, the pace came back at 6:02 min/km
So basically, a tempo run pace is my 10km run pace.
Which is achievable yes, but not a pace that I would want to be doing every run. As looking back, it was a hard one to do and I was looking to achieve a sub-60 minute 10km, so was giving it a lot more effort!
So there you have it, I've checked out my pace for a tempo run and will be attempting to try it out next week. Oh, and one thing I should mention, the run needn't be too long either.
Typically tempo runs are between 2 to 6 miles :)
Go check out what your pace should be for a tempo run using the link to the calculator at Runners World and let us know in the comments below :)