Home / How To / How to do a tempo run

How to do a tempo run

Tempo races are good exercises for runners to build endurance. Before you start a tempo run, calculate your tempo pact using an online calculator or do the math yourself using your PR times as a base. Warm up to get the muscles stretched before running. There are several different tempo runs you can try, and the basic thing is to run for 20 minutes in your tempo pact. If you find yourself breathing very hard or need a rest, it's time to slow down. Cool down when you are ready to prevent damage.

[ Edit ] Step

[ Edit ] Calculate Your Tempo Pace

  1. Use an online calculator to help you find out your tempo pact. Calculating your perfect tempo can be difficult, so people have designed an easy way for you to figure out yours without having to personally do math. Connect your information, such as a distance and the time it takes you to drive that distance, to an online calculator to detect your pace. [1]
      Do a Tempo Run Step 1.jpg
    • If you want to find a running calculator, type "tempo pact calculator" in your online search engine.
  2. Calculate your tempo rate with your 10k rate. Your average 10k rate is often the rate you can comfortably keep for at least a full hour, which is perfect for figuring out your tempo pact. Take your average 10k time and divide it by 6.2 miles (the number of 10,000 miles) to get your average pace per mile. This is your own suggested tempo pact. [2]
      Do a Tempo Run Step 2.jpg
    • For example, if you run a 10k in 50 minutes, divide 50 by 6.2, which means your pace is 8 minutes per mile. [19659012] To find your average pace per kilometer, divide your 10k time by 10.
    • If you don't know your 10k time, make an educated guess on how long it would take you to run a 10k and divide this time with 6.2 to get your average pace per mile (which you can always adjust if needed).
  3. Keep your heart rate within 85-90% of your maximum heart rate. By keeping yourself aware of your heart rate below the tempo, you are helping to keep going at the right pace. If you have a heart rate monitor in the form of a watch or wristband, this is a good tool to use to tell you if you are going at a good pace. Otherwise, you can calculate your heart rate yourself using a regular clock. [3]
      Make a Tempo Run Step 3.jpg
    • Your maximum heart rate is the average maximum number of times your heart should beat during exercise per minute. To calculate your maximum heart rate, subtract your age from 220.
    • To calculate your heart rate yourself, place your fingers inside the wrist and count how many pulses (heartbeats) you feel per minute.

Edit ] Performing a Tempo Run

  1. Take the weather into account when planning your tempo. Outdoor conditions such as temperature, wind and altitude can affect your tempo pact. Be prepared to make small adjustments to your speed or the time of day you drive so you are running fast. [4]
      Do a Tempo Run Step 4.jpg
    • Try to run early in the morning when the temperature is cooler and the sun is not as strong during warmer weather.
  2. Heat for 15-20 minutes. Instead of jumping straight into your tempo race, give your body a chance to get stretched and ready. Touch your toes, make some jumps or exercise your lungs before you start your race. [5]
      Do a Tempo Run Step 5.jpg
    • Even if you take a 10 minute walk, you can help warm up.
  3. Practice good driving form to prevent injury and strengthen your pace. When running, you can try to look rough in front of you to keep your neck in a neutral position and your feet from tripping. Relax your arms and lean forward just to keep you balanced and in a straight line as you run. [6]
      Do a Tempo Run Step 6.jpg
    • If you feel pain during or after your run, examine your form and consider consulting a doctor to see what the problem is.
    • Good driving style can vary from person to person, but the main goal is that it should not be painful.
  4. Drive at a slower pace when in doubt. The worst thing you can do in a tempo run is to run faster than you should. A good tempo run should feel challenging but doable. If you push yourself to go too fast it will not help your pace training. [7]
      Do a Tempo Run Step 7.jpg
    • If you are short of breath when you run, you are going too fast and need to slow down.
    • If you are doing a tempo run and it feels light, avoid speeding. Calculate your pace again the next time you run to see if you can work out faster.
  5. Refrigerate for 10-15 minutes before stopping. This allows your heartbeat to return to normal pace slowly. After you finish your run, take a few laps while stretching to allow your body and muscles to cool down. [8]
      Do a Tempo Run Step 8.jpg

[ Edit ] Choosing your workout

  1. Run at your pace for 20 minutes if you are training for a 5k or 10k. When you start your race you can try to keep pace for at least 20 minutes. Watch out for physical signs that you may be going too fast, such as breathing difficulties or needing rest. [9]
      Do a Tempo Run Step 9.jpg
    • If you run your tempo for 20 minutes without any problems, try running a total of 30 minutes on your next run.
  2. Exercise for a marathon or half marathon by running for about 40 minutes. If you are training for a half marathon or a full marathon, you are probably a more experienced runner (or will be soon!). Try to run at your pace for 35-40 minutes, making sure not to go too fast so you can run without stopping for the entire time. [10]
      Do a Tempo Run Step 10.jpg
    • Some runners run as long as 50-70 minutes with their tempo pact when training for a half or full marathon.
  3. Run for 10 minutes with 3-minute recoveries to try another exercise. Instead of running for 20-40 minutes in your tempo pact and then ending, run for 10 minutes in your tempo pact and jog for 3 minutes. Repeat this three or four times for your workout. [11]
      Do a Tempo Run Step 11.jpg
    • Giving your body a break every ten minutes with a light jog will help you think about the long running time and keep your pace on the track.
  4. Do a new tempo workout by giving yourself a 30-60 second recovery while driving. Run at your pace for 3 minutes and then jog for 30-60 seconds, depending on your skill level. Repeat this 6-10 times for a different tempo training setting. [12]
      Do a Tempo Run Step 12.jpg
    • This tempo workout will help you run for a longer period of time if desired due to the frequent recovery periods. [19659050] [ Edit ] Tip
      • If you notice you are driving too fast, start running 10-20 seconds slower than your tempo pace to let your heart rate drop. [19659012] Different running buses and resources have different methods for calculating your perfect tempo. The most important thing is to listen to your body's clues for how fast or slow you should go.

      [ Edit ] Warnings

      • Avoid speeding up your pace until your racing PR shows that you can train faster.

      [ Edit ] References

      1. [1945 https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/ [19659057][1945 https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/
      2. [1945 https://www.youtube.com/watch ? v = WamrGG-yQQc # t = 59sebrit19659062vard ↑ https://www.active.com/running/articles/how-to-execute-the-perfect- tempo run? page = 2
      3. https://www.youtube.com/watch?v=WamrGG-yQQc
      4. https://www.self.com/story/ what-proper- running-form-actually-is
      5. https://www.active.com/running/articles/how-to-execute-the-perfect-tempo-run?page=2 [19659066] ↑ https://www.youtube.com/ see? v = WamrGG-yQQc # t = 1m4s
      6. https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/
      7. https : //runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/
      8. https://trailrunnermag.com/training/tempo-runs-101. html
      9. https://trailrunnermag.com/training/tempo-runs-101.html

Source link