What’s a Tempo Run?

  • The goal of the tempo run is what I call ‘comfortably hard’.
  • You know you’re working, but you’re not racing.
  • At the same time, you’d be happy if you could slow down.

    So, the point is to sustain a run at 85% of your all-out effort.  Hard but not kicking your butt altogether.

  • You should be able to ask a simple question aloud “Is this pace OK?” but not have a conversation.
  • My personal recommendation is that you pick a cadence and have the metronome on but only for the first 2-3 minutes.  After that, it’s your internal clock.  If you use RunTempo on the iphone, it has a timer option where you can have it run for a preset time and then shut off (and it will play over your music).  Your call on cadence as long as it’s >= 90/180.
  • Since you’re not altogether maxed out, you should be able to keep your form tight if not perfect.