You may well come across a variety of descriptions on tempo running, both what is the pace and how it is best used. We will take the format that our coaching team work with which also happens to be the most common version.
Tempo is a mixed paced running session. The benefit of using a mixed pace during a single session is to both stimulate a heart rate level / zone without over stressing and to adapt to an ‘intensity of moving effort’ repeatedly with the option to recover and therefore encourage better mechanics / technique as fatigue is reduced.
The ‘pace’ of a tempo run is either your 10k race pace or just slightly quicker than 10k race pace. (But only just quicker!!)
Tempo runs tend to be (but not always) based on a repetition of a time base with a short duration recovery. (ie 5 x 4 minutes with a 90 second recovery in between each run)
4 Minutes of moving quickly but smooth. Not pushing so hard that your breathing is heavy or HR level is very high. The pace needs to be maintained across the whole number of repetitions. No training gain from hitting the first 2 hard and falling apart for the remaining runs.
As training progresses the number of reps can increase, as can the duration of the runs. Time based planning can turn into distance based (ie 5 x 1k with 90 seconds recovery) Likewise as you can start to increase / decrease the amount of recovery time between each run, but just keep the recovery short than the effort time.
So based upon your training / racing goals, your Tempo sessions can vary. For marathon running Tempo can be as long as 20 minutes blocks with 4 minutes recovery. (4 x 20 minutes with 4 minutes recovery). If you are 5k or 10k runner your session may look more like 5 x 1k with 2 minutes recovery. 800 & 1500 meter track runners could use Tempo as a winter training tool to build aerobic ability and will run something like 10-15 x 2 minutes with 60 seconds.
Tempo training is a versatile tool when used in relation to your specific goals. Chat to our coaching team about training programs and coaching services. More info HERE!