(Note: please visit the training page for details of all training sessions & when/where they are held)
What is it?
A tempo run is a run that is done at a fairly steady, moderately fast pace. They are controlled steady efforts, not burn-ups or mid-week races.
Why do tempo runs?
Tempo runs will help your basic cruising speed of running. In a typical training week very little running is done at or near race pace. Hills and grass/track reps are done faster and recovery runs and Sunday runs are done slower. The tempo run is done at something nearer to race pace and will therefore get your heart, lungs and legs used to running that little bit faster.
It is important to try to get into the routine of doing these tempo runs, progress from this type of session is gradual. There should be a gradual increase in the effort/speed of these tempo runs. The full benefits will not be shown until February/March so please stick with it.
How fast is a tempo run?
For those that have already raced over distances such as half marathon it is about that sort of pace. You should just about be able to have a brief conversation.
It is not a flat out effort; you should be able to complete the tempo run in such a state that it will not exhaust you.
How long are the tempo runs?
This will depend on your fitness, age and experience. They will vary from 4 to 8 miles.
Why do we go from Weetwood?
The route that we use is one of the flattest around Leeds; there are wide pavements and not too many road crossings. There are some established ‘mile markers’ that we use as references.
We use the same route each week so that you can get used to running at a predictable speed. This will give you an indication as to whether you have run too fast or have been taking it too easy. It should also allow you to see your progress over the year.
What do I need?
Please wear something bright and reflective. It will soon be dark on these sessions.
Bring a stop watch if you have one as this would be useful to monitor your pace.
If you happen to have a Heart Rate Monitor this is one session where it will come in handy to monitor your effort and progress.
Note: Please concentrate on all road crossings.