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Have I just done a tempo run!!

  • 05-01-2011 8:44pm
    #1
    AdpRo
    Registered Users, Registered Users 2 Posts: 1,936 ✭✭✭


    After reading on here about tempo runs and there benefits for trying to improve running times I decided to try it out tonight. I would normally run about 9.20 / 9.30 m/miles for a 5 mile run. Tonight I done 5 miles in the following times:

    9.20
    7.58
    9.52
    8.10
    9.55

    Is that classified as a tempo run or should I be trying to go further?

    Thanks.


Comments

  • #2
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Weetabix wrote: »
    After reading on here about tempo runs and there benefits for trying to improve running times I decided to try it out tonight. I would normally run about 9.20 / 9.30 m/miles for a 5 mile run. Tonight I done 5 miles in the following times:

    9.20
    7.58
    9.52
    8.10
    9.55

    Is that classified as a tempo run or should I be trying to go further?

    Thanks.


    This looks to be a similar lay out to what i did today and i would class it as a broken tempo.

    http://www.boards.ie/vbulletin/showthread.php?t=2055590473&page=35

    i would be too worried about trying to define it. Your "tempo" part paces would seem to indicate roughly about a 24 min 5 k is your current capability. If you are not at this level yet i would say that you are running these parts too fast.

    The main thing is you were out getting your legs to run outside your comfort zone so you will see benefits

    There are many forms of "tempo" running including

    Cruise intervals
    Broken tempo
    Tradition tempo

    I wouldnt get to worried about trying to categorize your run just get out have fun and keep consistent and you will see you improvements and variety in your running as this is in your case will help and as you get stronger you will be able to sustain these "tempo efforts" for longer remember its all about progression in your running

    Well done keep it up


  • #3
    AdpRo
    Registered Users, Registered Users 2 Posts: 1,936 ✭✭✭AdpRo


    Thanks Ecoli, as you can tell from the pace I'm not a serious runner, just trying to get a little faster, have done a couple 1/2 marathons, fastest in 2 hrs 10 mins so aim this year is to get under the 2 hours! Never done a 5k race but reckon I would be able to do it around 25.30 or so. Really enjoyed todays run so going to try and get one of these in every week.


  • #4
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Weetabix wrote: »
    Thanks Ecoli, as you can tell from the pace I'm not a serious runner, just trying to get a little faster, have done a couple 1/2 marathons, fastest in 2 hrs 10 mins so aim this year is to get under the 2 hours! Never done a 5k race but reckon I would be able to do it around 25.30 or so. Really enjoyed todays run so going to try and get one of these in every week.

    Regardless whether you are running sub 2.10 for the marathon or sub 6 the goal is the same; to improve your own times. And for the most part the training principles are the same, there are no secret formulas to running hard work is 90% of it

    As you grow stronger on these why not try this progression to your tempos:

    1 mile easy 1 mile tempo 1 mile easy 1 mile tempo 1 mile easy

    1 mile easy 1.5 mile tempo 1 mile easy 1.5 mile tempo 1 mile easy

    1.5 mile easy 2 mile tempo 1.5 miles easy

    1 mile easy 1.5 mile tempo 0.5 mile easy 1.5 mile tempo 1 mile easy

    1 mile easy 2 mile tempo 1 mile easy 1 mile tempo 1 mile easy

    1 mile easy 3 mile tempo 1 mile easy

    After your reach this level you could also try incorporating hills sessions or interval work if you wanted to

    Just take things slow. If you are struggling to do a session on one of the weeks repeat that one until you are able to complete it.

    In my opinion Tempo (threshold) running is one of the most important parts of your HM training along with your long run

    Hope this helps


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