Tempo runs have lengthy been a staple of all good endurance coaching plans, so the vast majority of skilled runners have encountered them earlier than. Tempo runs have been outlined in quite a few methods, however within the Hansons Marathon Technique, they’re marathon-pace runs. Over the course of coaching, your tempo runs will span numerous months, requiring you to keep up race tempo by means of an assortment of challenges and circumstances.
Internalizing tempo is among the most tough coaching elements for runners to study. When you really feel nice at the beginning line and exit 30 seconds per mile quicker than you deliberate, you’ll doubtless hit the midway level able to throw within the towel. No vital marathon data have ever been set through a optimistic break up (working the second half slower than the primary half). If you wish to have a profitable marathon efficiency, you might be higher off sustaining a gentle tempo all through all the race fairly than following the “fly and die” technique.
Tempo runs educate you an necessary talent: Management. Even when the tempo feels simple, these runs prepare you to carry again and preserve. Moreover, tempo runs present an awesome staging floor for experimenting with totally different fluids, gels, and different nutritionals. Since you might be working at marathon tempo, you get a good suggestion of what your physique can and can’t deal with. The identical goes on your gear. Use the tempo runs as gown rehearsals to attempt varied footwear and outfits to find out what’s most comfy. No matter coaching, these items could make or break your race; tempo runs present good alternatives to fine-tune your race day plans.
picture: 101 Levels West
Tempo Exercise Pointers
Within the Hansons Marathon Technique, the tempo run is accomplished at objective marathon tempo. For a lot of different coaches, a tempo run is way shorter, at paces nearer to power tempo, however for our functions, tempo and marathon tempo are interchangeable. Your tempo ought to stay at objective tempo, even early on when it could really feel simple.
It should take a superb variety of tempo exercises earlier than you absolutely internalize the tempo and might regulate your runs primarily based on really feel. What does change all through coaching is the gap of those exercises. Tempo runs are progressive in size, adjusting each few weeks, growing from 5 miles for a newbie and 6 miles for a complicated runner to 10 miles over the previous couple of weeks of coaching. As a complicated runner begins to achieve the heaviest mileage, the whole quantity of a tempo run, with a warm-up and cooldown, can attain 12–14 miles and method 90 minutes in size.
Pattern Tempo Exercise
For this exercise, let’s assume you’re coaching on your first or second marathon and also you’re in week seven of coaching (the bottom interval).
1–Three mile warmup
5 miles at marathon objective tempo
- Purpose marathon end time of 5 hours = Tempo run tempo of 11:27
- Purpose marathon end time of Four hours = Tempo run tempo of 9:09
- Purpose marathon end time of three hours = Tempo run tempo of 6:52
(Hansons Marathon Technique consists of paces for a variety of 5K end instances.)
1–Three mile cool-down
The Cutdown Exercise
The Cutdown is a variation on a tempo run. Between 10 and 12 miles in size, this exercise begins at a tempo of 6:00 minutes per mile for the elite males in this system, which is inside our simple vary, and reduces by 10-second increments to half-marathon tempo. A typical cutdown exercise seems like this: 6:00, 6:00, 5:50, 5:40, 5:30, 5:20, 5:10, 5:00, 4:50.
From expertise, I can let you know that this exercise usually feels simple initially, but it surely turns into more and more difficult with every passing mile.
1-Three mile warm-up
Begin with a mile at your Simple Day tempo. Every mile, drop 10 seconds out of your tempo and maintain on till you hit your marathon objective tempo.
1-Three mile cool-down
Tailored with permission from Hansons Marathon Technique: Run Your Quickest Marathon, 2nd Ed., now out there in bookstores, working retailers, and on-line.