Tempo runs are another important workout in training for cross country. Tempo runs teach your body how to run at a fast pace for a long period of time. They also are critical in developing the mental concentration needed to race well. Forcing yourself to maintain a pace that is outside of your comfort level for an extended period of time is what racing well is all about. Here are a few pointers:
What is a Tempo Run?
A tempo run consists of a 10-15 minute easy warmup jog, followed by a run at about your 10k pace. Which would probably fit in between 5:30-7:00 mile pace for the excellent to decent high school runner. To get an idea about how fast you should run your tempo runs, take a look at the excellent McMillan Running Calculator. At the very least, make sure that you are working hard; you should not be able to carry on a conversation with someone next to you when you run a tempo. After the run, make sure to include a 10-15 minute jog to cooldown your muscles. The distance of a tempo run should be from 3-6 miles. If you are just starting to run tempos, make sure that you don't exceed 20 minutes or you'll be beating up your body too much.
When, and How Many Tempo Runs Should I Do?
During the summer, a high school runner training for the fall season should start doing tempo runs toward the end of July and through August. It is important not to overdo tempo runs during the summer and also to balance them with other kinds of speed workouts. Take a look at my speed workout section in my base building page for more info.
If you are not a high school athlete, begin doing tempo runs when you have at least a month's worth of good base running. You really don't want to simply jump into these workouts without having some decent mileage under your belt. I think you should at least be running 30-40 miles a week before starting tempo runs.
Tempo Intervals
A variation on the tempo run is a workout called tempo intervals. This workout draws some similarity to the fartlek, however, it is a bit more structured. Tempo intervals are essentially a tempo run broken down into two-four 6-10 minute sections. A good example of this workout is: 10-15 minute warmup, 8 minutes hard, jog two minutes, 8 minutes hard, jog 2 minutes, 8 minutes hard, 10 minute cooldown.
The general rule is to run your tempo interval sections slightly faster than your 10k race pace. I have had success with tempo intervals because they are not as taxing on your body as a long, unbroken, tempo run. The workout also does a great job simulating a race because it is uncommon to run a race at one constant pace. Tempo intervals are a great way to train yourself to respond to mid-race surges.
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