Tempo Run

by RunRaeRun Workouts › Running

About

Twenty minutes at a comfortably hard pace to push up your lactate threshold.

Tempo pace is about what you could hold for an hour in a race: you can manage a few words, not a conversation.

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Easy jog

10 minutes

Warm up.
Tempo

20 minutes

Settle into a steady, comfortably hard rhythm. Even pace: don't start too fast.
Easy jog

10 minutes

Cool down.
Strides

4 × 20 seconds of fast, relaxed running on flat ground, walking back between each.