Tempo sessions for the time-crunched runner
Fit in one of these simple but effective sessions on your lunch break
Even the most dedicated runner occasionally finds herself squeezing in frenzied workouts, especially when it comes to those essential harder training sessions. Look no further: you’ll be able to fit any of these challenging tempo sessions in your lunch break and still have time for a quick shower. A tempo session usually involves a prolonged or sustained moderate effort and is the perfect practice for race day. (The key to avoiding injury while doing them is not starting too hard.)
Colorado-based coach and author David Roche suggests breaking up a tempo session into three parts: for the first third, focus on running smoothly. On the second section, think “relaxed,” and for the final section, think fast(er). “A perfect tempo gets slightly faster as it goes, but is enjoyable until the very last push at the end (when you might even sprint for one minute, if you’re feeling strong),” says Roche.
Broken-up tempo workout
10 minutes easy running to warm up
2 x 10 minutes tempo run (moderate) with 5 minutes easy recovery in between
10 minutes easy running with 4 x 30 seconds fast running mixed in
Short tempo run
10 minutes easy running to warm up
21-minute tempo run at moderate effort
10 minutes easy running to cool down, with 4 x 30 seconds fast running mixed in
Simple tempo repeats
10 minutes easy running to warm up
3 x 8 minutes tempo run at moderate effort, with 3 minutes easy recovery running between intervals
10 minutes easy running to cool down
Remember to follow a hard workout session with an easy running or recovery day.