Tempo Runs

By: Nicholas Hamakami

            As the track season gets closer and closer, I’ve been working hard to make sure I’m ready to compete. There are many different workouts to choose from, but one workout in particular has consistently made its way into my routine. This workout is known as the tempo run. Although I don’t run as often as I did during the peak of the cross-country season, I still manage to get a tempo run in every week. In my eyes, this workout is not only the most effective, but also the easiest to complete when running by yourself.

            In essence, a tempo run is a type of training where you run at pace slightly slower than your 5k (5 kilometer) race pace. For example, if I were to run a 5k with a 6:00 mile-split, my tempo speed would be around 6:20 per mile. As Amby Burfoot states, Tempo workouts don’t force you to strain your body, and they’re easy to recover from (Burfoot 82). Because the average mile is slower, the amount of stress in both the legs and cardio-respiratory system is more manageable. Additionally, the short length of the tempo workout allows it to be squeezed into any weekly routine. Tempo workouts have been guaranteed to be effective, but the benefits don’t stop there.

            Tempo runs are effective because they allow you to improve your speed while also increasing your lactic acid threshold. According to Burfoot, “Lactic acid produces the burn and fatigue in your muscles when you are working them hard. As lactic acid builds up, it lowers your ability to run efficiently and eventually forces you to slow down” (Burfoot 82). Raising your lactic acid threshold allows you to run farther and faster without feeling fatigue. It is for this reason that I feel the tempo workout is one of the most effective types of training. Now, all this information is great and all, but how has my personal experience been with the tempo workout?

Tempo running!

            As it stands now, I currently do at least one tempo run every week. My pace isn’t as fast as it was during cross-country, but I can still feel the positive effects of the workout. I usually run at a 6:30 mile pace for around 20 minutes, but that can vary depending on the day. Soreness inflicts my muscles after every workout, but I always know that I’m getting faster. The tempo workout is both simple and effective, and this has caused it to become my favorite type of conditioning. I know that some cross country athletes may read this post, so what do you all think of this workout?

Source: Burfoot, Amby. The Principles of Running: Practical Lessons from My First 100,000 Miles. Rodale, 2004.