Get race-ready with this tempo workout

Regardless of the distance you’re training for, tempo runs are an important addition to any training program, but they’re essential if you’ve got a 10K or half-marathon on the calendar. This workout will help you practise running at your race pace for an extended period, to simulate the effort you’ll be putting in on race day.

The 10K and the half-marathon are unique distances because of their combination of speed and endurance. Both require you to maintain a relatively quick pace, despite their length. Your 10K pace may be slower than your 5K pace, but the distance makes it just as hard. The half-marathon may be half the length of a marathon, but the increased pace can make those last few kilometres gruelling.

This is where the tempo run comes in. It helps you practise maintaining your race pace for an extended period, so it doesn’t come as a shock on race day. The goal for this workout is to start off slightly slower than your goal pace, and to gradually get faster throughout the workout. The final section of the workout has you running at your goal pace for 10 minutes straight. If you are further along in your training program, you can try running all segments at race pace.

10K Workout: 

Warmup: 15-20 minutes easy jog

10 minutes, starting at half-marathon pace and working your way down so the last 1-2 minutes are at 10K pace.

5 minutes easy jog recovery.

10 minutes at 10K pace

Half-marathon workout:

Warmup: 15-20 minutes easy jog

10 minutes at marathon pace or slightly faster

5 minutes easy jog recovery

10 minutes starting at the same pace you ran in the first 10, gradually working your way down so the last 1-2 minutes are at half-marathon pace

5 minutes easy jog recovery

10 minutes at half-marathon pace

Cooldown: 10-15 minute easy jog