Tuesday Tempo

Hi Friends! How’s it going? Peachy keen jelly bean here at the HFM house. ๐Ÿ™‚

I’m mixing it up again this week. I’m feeling crazy so instead of Tempo Thursday I moved it to Tuesday.ย  I know what you’re thinking. OMG! She’s lost her mind! I told you I’m feeling a little wild. : )

A tempo run makes Elmo happy! ๐Ÿ™‚

I never did tempo or speed workouts while training for my first 2 half marathons. For my third, I followed a plan that called for at least one tempo or speed run a week. I saw a HUGE difference in my pace and general fitness level after implementing those workouts. I had a PR of 8 minutes! If that doesn’t make you a believer, I don’t know what will.

Doing a tempo run regularly helps to condition the body to push out your lactate threshold (that burn you feel in your legs when you run fast). Usually this is the feeling you get when you start to fatigue. By doing tempo runs you will be able to run faster and longer without that feeling. Tempo runs also help increase capillaries in the muscles. More capillaries means more oxygen to feed your muscles. A typical tempo run is 4-8 miles including a one mile warm up at the beginning and one mile cool down at the end.

Here’s some more info on tempo runs that are worth reading:

4 Tempo Run Workouts – active.com

Your Perfect Tempo – Runner’s World

Here’s what my Tuesday Tempo looked like:

Questions of the Day

Have you noticed a difference in your pace and fitness level since adding tempo and/or speed work?

How far did you run today?

Very random question – Who is/was your favorite Sesame Street character? Cookie Monster was mine for obvious reasons. ๐Ÿ™‚


10 comments on “Tuesday Tempo

  1. i LOVE tempo runs! I don’t know why but I just do – ha! I started doing them when I wanted to PR in a 5k and I saw a dramatic increase in my speed and the way I felt (good) after a certain distance. I’m currently training for my first 1/2 marathon that is in less than 2 weeks – I’ve been doing mainly tempo runs for speed – I’ve done some speed workouts; however, whenever I do them, my left hamstring gets aggravated so I decided to stick with tempos for speed instead – they’re working just fine.
    I actually did a 6 mile tempo this morning at the same pace !! It went well minus the whole allergies thing going on today – great job on your run!!

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