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Tempo Time

: A tempo run is nothing more than 20 minute steady run. This is hands-down the least complicated variety of speed work. There are no distances to keep track of, no split times to remember, and no hassles. All you have to do is run faster than your usual training pace or 80-85% of your maximum heart rate or for those of you who are not good at math like me, 20-30 seconds slower per mile than your current 5k race pace. (To make it even easier for you I have put a chart up on the web site in the members section to help you out with this.)

Unlike most speed work which consists of relatively short bursts of high effort, tempo runs call for a single sustained effort. The result is that your body learns race economy: running at a fast pace for relatively long periods of time. Tempo runs will give your top speed a boost, too. By running nearly at race pace, your body becomes accustomed to running close to its upper limit (though not exceeding it). In doing so, you actually increase that upper limit, and you become gradually faster. It is important to stay as close as possible to the prescribed pace. Going faster is not as good as running the right pace. This is a good workout for practicing pacing and learning how your body feels while running comfortably hard.

You should begin a tempo workout with a good warm up of 10-15 min jog and follow it with same for a cool down.
Here's a link to a useful chart for plotting you tempo pace.

Tempo Pace Chart:

 

 

Tempo Run Pace Chart

 
   

2 mile time Trial

Tempo Pace per mile 

   

19:19

10:18

18:48

10:00

18:18

9:47

17:50

9:35

17:24

9:20

16:58

9:10

16:34

8:55

16:11

8:40

15:49

8:33

15:29

8:20

15:08

8:12

14:49

8:00

14:31

7:52

14:13

7:40

13:56

7:33

13:40

7:25

13:25

7:17

13:10

7:10

12:55

7:02

12:41

6:55

12:28

6:51

12:15

6:44

12:02

6:38

11:50

6:32

11:39

6:26

11:28

6:20

11:17

6:15

11:06

6:09

10:56

6:04

 

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