{"id":79764,"date":"2021-05-17T16:36:31","date_gmt":"2021-05-17T20:36:31","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=79764"},"modified":"2021-05-17T16:36:31","modified_gmt":"2021-05-17T20:36:31","slug":"speedwork-the-cut-down-tempo","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/sections\/training\/speedwork-the-cut-down-tempo\/","title":{"rendered":"Speedwork: the cut-down tempo"},"content":{"rendered":"

If you’re looking for a way to spice up your running routine, the cut-down tempo may be just what you need. This is a fun workout that helps you develop strength and speed<\/a>, and since the intervals get shorter throughout the workout, you get the more mentally challenging, longer sections out of the way first.<\/p>\n

\"\"

RELATED: The tempo run: training your anaerobic threshold<\/strong><\/a><\/p>\n

The cut-down tempo can be run by distance or time, with the goal of increasing your speed as the intervals get shorter. This teaches you to run fast on tired legs, which will help you with your finishing kick<\/a> on race day. The rest is short, so it’s important to manage your pace in the early intervals so you’re able to increase your speed. Here is an example of a cut-down tempo workout by time:<\/p>\n

Warmup:\u00a0<\/strong>10-15 minutes easy jog, followed by drills and strides<\/p>\n

Workout:\u00a0<\/strong>5:00, 4:00, 3:00, 2:00, 1:00; with one minute of light jogging recovery between each interval<\/p>\n

Cooldown:\u00a0<\/strong>10-15 minutes easy jog followed by light stretching<\/p>\n

The idea here is to start at about half-marathon<\/a> pace, and gradually pick up speed as the intervals get shorter so that you’re running approximately 5K pace by the last one. If you’re training for a longer race, you can easily add mileage to this workout by tacking on a few longer intervals to the beginning. For example, you could make your first interval eight minutes long and work your way down from there.<\/p>\n

Here is an example of a cut-down tempo by distance:<\/p>\n

Warmup:\u00a0<\/strong>2-3 kilometre easy jog followed by drills and strides<\/p>\n

Workout:\u00a0<\/strong>1Km, 800m, 400m, 200m, 100m; 200m light jog in between each interval.<\/p>\n

Cooldown:\u00a0<\/strong>2-3 kilometres easy jog followed by light stretching<\/p>\n

RELATED: Speedwork: the Fartlek workout<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Break up your usual tempo run to get stronger and faster<\/p>\n","protected":false},"author":5365,"featured_media":48418,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"ngg_post_thumbnail":0,"footnotes":""},"categories":[325690],"tags":[335225,324855,326086,324914],"acf":[],"yoast_head":"\nSpeedwork: the cut-down tempo - Canadian Running Magazine<\/title>\n<meta name=\"description\" content=\"Break up your usual tempo run to get stronger and faster\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runningmagazine.ca\/sections\/training\/speedwork-the-cut-down-tempo\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Speedwork: the cut-down tempo - Canadian Running Magazine\" \/>\n<meta property=\"og:description\" content=\"Break up your usual tempo run to get stronger and faster\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runningmagazine.ca\/sections\/training\/speedwork-the-cut-down-tempo\/\" \/>\n<meta property=\"og:site_name\" content=\"Canadian Running Magazine\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-17T20:36:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2017\/12\/run-by-water.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"631\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Brittany Hambleton\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brittany Hambleton\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/runningmagazine.ca\/sections\/training\/speedwork-the-cut-down-tempo\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/runningmagazine.ca\/sections\/training\/speedwork-the-cut-down-tempo\/\"},\"author\":{\"name\":\"Brittany Hambleton\",\"@id\":\"https:\/\/runningmagazine.ca\/#\/schema\/person\/1e35783da716f10304553f2a56a85af4\"},\"headline\":\"Speedwork: the cut-down tempo\",\"datePublished\":\"2021-05-17T20:36:31+00:00\",\"dateModified\":\"2021-05-17T20:36:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/runningmagazine.ca\/sections\/training\/speedwork-the-cut-down-tempo\/\"},\"wordCount\":293,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/runningmagazine.ca\/#organization\"},\"image\":{\"@id\":\"https:\/\/runningmagazine.ca\/sections\/training\/speedwork-the-cut-down-tempo\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/runningmagazine.ca\/wp-content\/uploads\/2017\/12\/run-by-water.jpg\",\"keywords\":[\"cut-down tempo\",\"running workout\",\"speedwork\",\"tempo run\"],\"articleSection\":[\"Training\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/runningmagazine.ca\/sections\/training\/speedwork-the-cut-down-tempo\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/runningmagazine.ca\/sections\/training\/speedwork-the-cut-down-tempo\/\",\"url\":\"https:\/\/runningmagazine.ca\/sections\/training\/speedwork-the-cut-down-tempo\/\",\"name\":\"Speedwork: the cut-down tempo - 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