It's simple: to run fast in a race, you have to train fast. Seems like that would be a given, but I don't believe it's the way many people train. I certainly didn't do this for years. I was also lazy - running only 2-3 days per week, earning those PR half marathons only a few seconds at a time. But I quickly learned that improvement and the ability to scratch the surface of your running potential requires work; and a big part of that work is a weekly tempo run while in training. A tempo is a workout that you run at race pace. For example, if you are trying to qualify for Boston for the first time, you should train at a tempo pace a few seconds faster than required. For women under the age of 35, this means an 8 minute / mile pace should be a target. Once a week, you should run one workout at this pace. Not faster than this pace: at this pace. Mile after mile.
A tempo builds consistency and comfort (to some degree) with a pace you will need to maintain over an extended period of time. Ideally, you will add a mile to the distance you run at tempo every week until you hit about half the distance of the race you're training for. For example, if you are training to qualify for Boston, you should peak at a 12 mile tempo (with a two mile warm-up and cool-down...yup, that's a 16 mile workout, midweek - no one said this would be easy - you're training for a marathon). At this point in training you've covered a lot of miles and you should feel this workout - some miles may feel challenging, but if you are training for the right pace, you should be able to hit every mile at tempo. My favorite way to run my tempo workout is to do it on a track. I realize that I probably look crazy doing this. By the time I get to 12 miles that equals 48 laps of a standard track. Forty eight. In both of my previous marathon training cycles over the past year - I haven't missed a mile at tempo by using the track. As a person who still struggles to grasp pacing, the track provides an excellent measure. Every quarter mile gives you a consistent tracking of your pace and ability to adjust if needed. Recently, a track has not been readily accessible to me. While mentally, I find it more challenging to run a "road tempo" - especially in new cities while traveling - I consider it an added element to my training and a new level of mental toughness. When you don't have a track, I recommend truly mapping out your tempo before you start. Ensure you are in an area where you don't have to stop, including stopping for lights (a tempo is best when it's consistent and unbroken), and I recommend looking for an area with no hills. Hills are great for training - but avoiding them when the goal is consistency is ideal. Come race day, this is the weekly training run you will initially channel. Your legs, lungs and mind will remember what your pace should feel like. You will feel a sense of confidence that you can do this - can hold this pace, can push through fatigue and can confidently finish at your goal. Tempo day is just a part of a strong training schedule - but it is one of the most important days. It's also my favorite day of the week. It gives me a glimpse of race day and as the training progresses, I get more and more excited with each passing mile I run at that goal pace.
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AuthorA Midwest girl gone global. I choose happiness everyday: I run, eat well, travel, and love completely. Archives
March 2022
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