Effective Tempo Techniques

The tempo technique is an important and effective form of training for middle- and long-distance running, as well as fitness training for other sports. The basis for tempo training is running over a specified distance at a pace that is faster than your target pace for a race distance. An example would be a tempo run over 5 kilometers at a 10-kilometer race pace.

  1. Aims

    • Tempo running improves your ability to hold a quality pace for long periods of time, according to the website Running Planet. It achieves this by getting your whole system used to running at a sustained pace for a long period. Tempo running makes the muscles, lungs and heart work at a harder rate than they would on a run at a steady pace. It also builds mental toughness because you get used to keeping going when fatigue sets in.

    Systems

    • Tempo running is part of a wider system of training for running that aims to influence all the essential factors for success. Long, slow running builds endurance so that you can cover race distances. Interval training, where you run at a faster pace over short distances (the intervals) and repeat the interval a number of times with a jog recovery between, improves pace. Tempo running sits between the two, building the ability to sustain a faster pace.

    Fixed Distances

    • The simplest form of tempo training is a tempo run over a set distance or fixed period of time. Following the earlier example, you would run for 5 kilometers or a period of time such as 20 minutes for a 40-minute 10K run or 25 minutes if your target 10K time is 50 minutes. Warm up in your usual way, by running easily for 15 to 20 minutes and doing any stretches or other exercises. Start the tempo run and aim to run at an even pace. Finish the session with a short run at an easy pace.

    Cruise Intervals

    • A variation on the straight tempo run is a session called cruise intervals. Here you divide the tempo distance into two or three segments--three times 1 mile, for example, or three times eight minutes with a short recovery between each segment. Although each segment is shorter than a full-tempo run, you gain similar benefits of running hard for a sustained period. Cruise intervals break up a tempo run, allowing you to run at the right level for longer with less injury risk, according to The Running Review.

    Hill Runs

    • Add a further variation by choosing a hilly route for your tempo run. Aim to keep at the same pace on the uphill stretches so that you get used to relaxing on hills. As well as adding more intensity to the tempo run, this session will be good preparation for racing on a hilly course.

    Pace Judgment

    • When you first try tempo running, you may find it hard to judge the right pace. Do your first few sessions on a running track if possible so that you can compare your time per lap with your target pace. An alternative is to use a heart rate monitor and aim to keep within the heart rate that you reach during a 10K race. A runner with a maximum heart rate of 180 beats per minute (bpm) might race at around 160 bpm. An ideal pace for a tempo run would be 155 to 160 bpm.