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Tempo and interval runnning


A confession: I love tempo and interval training.

You may think this girl is a little loco… But really, I am not. πŸ™‚

It brings such a variety to my running and has actually made me run further. The other day I went to the gym to do 3 miles of tempo running and ended up running 6 miles again… (I am starting to see a pattern…). Not loco!

Because I like tempo and interval runs so much I am sharing with you my Top 5 taken from a variety of sources including Runner’s World and my Team in Training coach:

  1. straights and curves – easily my favorite. Run on a track: 5k pace on the straights and a little slower on the curves (or 100 meter 5k pace / 100 meter slower if you don’t have access to a track).
  2. long tempo countdown – I did a variation of this one the other day and loved it. 4 miles @ 15 minutes slower than race pace, then 3 miles @ race pace, 2 miles a little faster than race pace, then 1 miles with all you have got left.
  3. ladder – 400 meter – 600-800-1000-800-600-400 all at a little faster than 5k pace with 200 meter rest in-between.
  4. bannister – 10x400meter at mile race pace with 90 seconds rest.
  5. power hills – 12×30 seconds uphill sprint. Jog down for recovery. Or check out the hill blaster for treadmills.

I will be doing a lazy run today, going to visit the palm trees. πŸ™‚

Happy Wednesday!


Author: tatjana.k

explorer | runner | hiker | marketer | with opinions | coffee-lover | seeking adventures in everyday life

7 thoughts on “Tempo and interval runnning

  1. You are so right, tempo and speed work make such a difference! I have learned to love these workouts myself (the hill repeats are great to boost performance, but they are so uncomfortable… don’t tell me you like those as well?! πŸ™‚ ). When I started doing these kind of workouts once a week, my long run pace started rapidly improving. Another good one is the Yassos 800s (,7120,s6-238-244-255-624-0,00.html).

    All you need to improve rapidly any type of distance is one of these workouts a week …..

  2. Oh boy! Not those strange Palm trees again?! lol. Keep having fun!

  3. I really like straights and curves too. I’m not real sure about the rest? Keep on having fun!

  4. Thnk you for sharing! I will give a few a try.

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