Tempo Run this Thursday

[bryan]

I see this weeks schedule has us doing tempo runs Thursday. I have been reading about tempo runs and how important they are in improving a runner’s performance. But I’m not exactly sure what I am supposed to do.

Understand typical tempo runs involve a warm up run followed by a faster paced tempo run for a # of minutes followed by a recovery jog followed by another tempo run followed by a recovery jog followed by another tempo run followed by a cool down run. And, that I will increase the amount of time I run at tempo pace each subsequent week.

My question is, since I am currently training with the 5/1 marathon group, what does my initial Thursday night tempo run training look like.

Thanks

[bryan]

Upon further investigation I see the go forward schedule has tempo runs that slowly ramp up from 30 minutes to 35, 40, 45 and 50 minutes.

Tuesday evening I am going do the group homework run from the George Bush Park Soccer Fields and will get more information from Coach Walter & Coach David.

I know from experience that I do better doing training runs with others so I will be looking for others who want to join me doing these Thursday tempo runs.

[Coach Walter]

Hey Bryan, I'll throw in my 2 cents worth here.

A tempo run should be how you push yourself to be faster. We always tell runners to find a pace where they can carry on a conversation while they run... let's call that our 'comfortable' pace. On an effort scale of 1-10, let's say it's a 5. If all you ever do is run that comfortable pace, then you'll certainly get stronger and more proficient at it, but you won't necessarily get faster. So every now and then you should try a tempo run, where you increase your run intervals to about 20 to 30 seconds faster than your normal pace.

So if you're training for the full marathon, the katyfit.com website shows that you're scheduled for a 30 minute tempo run. Let's say that your normal routine is to run a 12 minute/mile pace for 5 minutes, then walk a 16 minute pace for 1 minute... then rinse and repeat. During a tempo run, try speeding up those 12 minute/mile intervals to 11:30's. On an effort scale of 1-10, let's say it's an 8. A question like 'pace okay?' should be possible, but conversation won't be.

[bryan]

Coach Karen agreed to lead the Thursday night Tempo run from the Cop-Shop at 7:00pm. Everyone welcome.

[Coach Walter]

Or just come on out to Thursday night's homework run from WOB and we'll set a healthy pace for a nice tempo run as well. Everyone welcome.

[bryan]

Okay, we will be doing the tempo run workout for a second time this Thursday from the Cop Shop at 7:00pm.

Coach Karen actually had us doing an interval workout. She had us run a mile warm-up, followed by some stretching, followed by running faster for 30 seconds, followed by a slower recovery jog for 30 seconds. Karen had a whistle she used to get us to run fast again for 30 seconds and whistled to tell us to slow down after 30 seconds for the next recovery jog. We did this for 11 fast/recovery intervals and then cooled down by running an easy mile back to the Cop Shop.

It was different. It was kind of hard. It was fun.

[bryan]

Really sad to hear Coach Karen is injured & is no longer going to lead the Thursday night Cop Shop Tempo runs.

I believe Coach Ty will be there and we can count on her for stretching. Jen was nice buying a whistle for the group so we will do interval training again this Thursday at 7pm. This week we will increase the # of intervals so come prepared.

[bryan]

Last week Coach Karen's group & Coach Jill's group decided to join together for future Thursday Cop Shop runs and will meet at 6:45pm.
This week the schedule has us doing a 35 minute Tempo run.
Last week we again did intervals ... warm up short run, followed by 14 - 30 second intervals and then short cool down run.