Tempo Run

A tempo run is a steady, sustained run at a comfortably hard pace. It trains your aerobic system, leg turnover, and your ability to hold a controlled effort without sprinting. You stay just below the point where your breathing becomes ragged.

Start on flat, even ground with room to run. Stand tall with your feet under your hips and your arms relaxed at your sides. Keep your gaze forward, shoulders down, and your core lightly engaged.

Begin with an easy jog to warm up. Gradually build to a pace you could hold for roughly 15 to 30 minutes while still speaking in short phrases. Hold that pace steady, landing quietly with a quick, short stride, and let your arms swing naturally from the shoulders. When the work is done, ease back to a walk or very slow jog to cool down.

Breathe through your nose and mouth together, keeping a rhythm you can maintain. Maintain light abdominal tension so your torso does not collapse as you fatigue. To make it easier, shorten the duration or slow the pace slightly. To make it harder, add a small hill or extend the time at the same controlled pace.

Fault: Starting too fast and fading halfway through. Fix: Begin conservatively and build into the pace over the first few minutes.

Fault: Overstriding and landing hard on your heels. Fix: Take slightly quicker steps and land with your foot under your center of mass.

Fault: Tension in the shoulders and clenched fists. Fix: Shake out your hands every few minutes and keep your shoulders relaxed and low.