- Mornin' trainiacs, Taren here.
We are talking about the third aspect in this
four part series, about how I can basically
guarantee that we'll be able to get you
to run a sub-two hour half marathon,
with just three workouts a week.
And the topic today is a tempo run.
(upbeat music)
So what's up trainiacs?
Over the last couple of days and today and tomorrow,
we are talking about how you can absolutely run a sub-two
hour marathon in just three workouts a week.
And today what we're talking about is the bread
and butter of building your aerobic engine,
dialing in your race pace, becoming strong like bull,
and we're talking about the tempo run.
So the tempo run is a run that
you're going to do once per week.
Just like we're doing the speed work once per week,
and the long run once per week, we're doing this tempo
run once per week gradually making
it longer until we build up to the taper
that happens before the half marathon.
And the pace that we're gonna run it at is going to be at
or slightly above our target sub-two hour half marathon.
So if we're looking at a 1:59 half marathon,
that gets us to a 5:37 kilometer.
So you're gonna run these tempo runs in anywhere from
about 5:37 per kilometer pace, to around 5:25 per kilometer.
If you're doing minutes per mile, we're talking around
a nine-minute mile to around an 8:35 minute mile pace.
Just like the speed work in the long run, you can do it on
a treadmill, you can do it on a track.
I really like doing tempo work on sidewalks,
on roads, because it makes me feel almost like I'm in
a race and I can get up to that nice race pace,
challenge myself and just kinda open it up and actually
have some scenery around me.
Whereas the long run, you can stop, you can have
a nutrition break, and go to the bathroom, you can
kinda just regroup if you need throughout the run,
as long as you're hitting a target pace.
This tempo run is meant to be done continuously, non-stop.
Here's how you do it, once a week we do this tempo run.
You start with about a five to 10-minute
light jog, very light warm up.
You can stop at that point, and if there
are any stretches you like to do, dynamic warm up routines
that you like to do, do it after
that five to 10-minute warm up.
And then we get into the tempo run,
which I'll talk about how you progress through it.
Complete your tempo run of the certain distance
that I'll explain in a second.
And then make sure that you've got anywhere from about
a three to five minute jog at the end.
That middle part, with the tempo,
that's where your meat and potatoes is built.
And, it's gonna be tough, because it's faster
than race pace for a continuous amount of time.
But don't worry, it's a lot shorter than that long run.
So what we're looking to do as far as
the distance is concerned, with this tempo run,
is we wanna be able to build up to a 10K continuous run
at or just slightly above our target half marathon pace.
Very manageable if you think that you wanna be able
to go 21.1K at a target race pace,
you should be able to go 10K at or just slightly faster
than that target half marathon pace.
So just like the long run, as opposed to starting with,
where do you start today, we wanna start with, where
do you wanna get to and work our way backwards.
So we're gonna get to that 10 kilometer
continuous tempo run, and we're gonna work
our way backwards week by week,
only adding 10% of the distance every single week.
So for example, let's say you've got 12 weeks until
your race, you can start with a three kilometer
long tempo run that is at that nice, fast, continuous pace.
Add 10% each week, and by the end of 12 weeks
you get to around nine and a half kilometers.
At one point, you can add just a little bit extra,
getting you to that 10th very easily.
Now if you wanna know how long you should be going,
if you've got eight weeks, six weeks,
nine weeks, 10 weeks, 11 weeks.
As we always have with these multi-day video trainings,
we have a free resource that you can get
at triathlontaren.com/sub2, the number two.
And just by entering your email address,
with regards to tempo training, we will have
a chart where you can know how long you have
to go basically each week depending on how long
you've got until your half marathon.
And after you do some of these workouts,
you're probably gonna hate me.
So I apologize ahead of time.
This is where your lung butter comes up
because you're pushing a fairly fast pace
for a continuous amount of time without a lot of recovery.
But this is where you become strong like bull
and you start dialing in that race pace
so when you get to the race,
you're gonna look like, pfft, 1:59, easy peas.
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See you tomorrow when we talk about core training
to make sure that you are strong enough
to be fast throughout the entire race.