Tempo Runs

I've referenced Tempo Runs as part of the track workout a few times lately.   Below I'll try to answer a few of the questions you may have about it.

What is s Tempo Run?  Well, one way to describe a Tempo Run is to say you're running at a hard pace that you can run and sustain over a period of time.  It should not feel comfortable, you should not be able to chit-chat while holding a tempo pace.  

If it's not comfortable, why should I do Tempo Runs?   You will see why in your race results. This workout increases your Lactate Threshold, which in turn will allow you to run with higher speed/intensity, while suffering less muscle fatigue.  

How do I know how fast I should run my Tempo Run? You can calculate your target pace at http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm  
To do so, simply enter a recent race result and distance of the race, then press calculate.   This will produce results that show you many things, with Tempo Run pace as one of them.   
For example, if you've run a 24 minute 5K, McMillan would calculate your Tempo pace to be between 8:07-8:28 per mile

How do I execute the Tempo Run?  If you were to try this on a 5 mile run, you might start with about a 1 mile warm-up.   Then pick up the pace to your tempo pace... maintain that hard steady effort for 3 miles... then slow down for a 1 mile cool-down.   Of course, the first time out you might want to shorten the distance, just to get a feel for it.  

**So, if you have a solid running base beneath you, give it a shot!  If not, build that base first, or you will increase your risk of injury.**