{"id":1630,"date":"2022-01-06T12:53:02","date_gmt":"2022-01-06T12:53:02","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=1630"},"modified":"2024-08-21T14:23:39","modified_gmt":"2024-08-21T14:23:39","slug":"your-guide-to-successfully-adopt-tempo-run-workout","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/","title":{"rendered":"Your Guide to Successfully Adopt Tempo Run Workout"},"content":{"rendered":"\n<p>With a tempo run every week, you can <a href=\"https:\/\/joggo.run\/blog\/running-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">train your body to run faster<\/a> and <a href=\"https:\/\/joggo.run\/blog\/9-keys-to-run-longer-than-you-thought-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\">for longer<\/a>. The best part? You can have fun in the process without exhausting yourself or risking injury.<\/p>\n\n\n\n<p>In this post, we\u2019ll talk about the benefits of regular tempo runs and share with you different tempo workouts you can try.<\/p>\n\n\n\n<p>First, let\u2019s talk a bit more about what a tempo run actually is.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#what-is-a-tempo-run-workout\" title=\"What Is a Tempo Run Workout?\">What Is a Tempo Run Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#steady-run-vs-tempo-run-vs-progression-run\" title=\"Steady Run vs. Tempo Run vs. Progression Run\">Steady Run vs. Tempo Run vs. Progression Run<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#benefits-of-tempo-run\" title=\"Benefits of Tempo Run\">Benefits of Tempo Run<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#1-run-faster-for-longer\" title=\"1. Run faster for longer\">1. Run faster for longer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#2-improve-aerobic-fitness\" title=\"2. Improve aerobic fitness\">2. Improve aerobic fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#3-get-ready-for-race-day\" title=\"3. Get ready for race day\">3. Get ready for race day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#4-become-a-tougher-runner\" title=\"4. Become a tougher runner\">4. Become a tougher runner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#how-to-include-tempo-run-in-your-training-plan\" title=\"How to Include Tempo Run in Your Training Plan?\">How to Include Tempo Run in Your Training Plan?<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#1-tempo-run-pace\" title=\"1. Tempo run pace\">1. Tempo run pace<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#2-tempo-run-plan-for-beginners\" title=\"2. Tempo run plan for beginners\">2. Tempo run plan for beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#3-tempo-run-frequency\" title=\"3. Tempo run frequency\">3. Tempo run frequency<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#sample-tempo-workouts\" title=\"Sample Tempo Workouts\">Sample Tempo Workouts<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#the-tempo-workout\" title=\"The tempo workout\">The tempo workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#sustained-tempo-runs\" title=\"Sustained tempo runs\">Sustained tempo runs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#high-five-tempo-workout\" title=\"High five tempo workout\">High five tempo workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#break-it-in-two-tempo-workout\" title=\"Break it in two tempo workout\">Break it in two tempo workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#the-hilly-tempo-workout\" title=\"The hilly tempo workout\">The hilly tempo workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/#takeaways\" title=\"Takeaways\">Takeaways<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-is-a-tempo-run-workout\"><\/span>What Is a Tempo Run Workout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A simple tempo run definition goes like this\u2026<\/p>\n\n\n\n<p><em>A tempo run workout is training at a faster than <a href=\"https:\/\/joggo.run\/blog\/how-to-determine-your-running-pace\/\" target=\"_blank\" rel=\"noreferrer noopener\">moderate pace<\/a> without pushing yourself further.<\/em><\/p>\n\n\n\n<p>Put another way, the tempo run pace is meant to be comfortably hard. Neither more nor less.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"steady-run-vs-tempo-run-vs-progression-run\"><\/span>Steady Run vs. Tempo Run vs. Progression Run<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Unlike a progression run, in which you gradually increase your pace every mile, tempo workout running involves maintaining a constant pace.<\/p>\n\n\n\n<p>This pace is more intense than your steady run pace. Steady runs are typically longer than tempo runs. It\u2019s their duration that tires you, not so much your pace, as is the case with tempo runs.<\/p>\n\n\n\n<p><strong>Good to know:<\/strong> According to<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19679577\/\" target=\"_blank\" rel=\"noreferrer noopener\"> this study<\/a>, tempo runs shouldn\u2019t be longer than 10\u201320 minutes. However, seasoned runners sometimes train at a tempo pace for 30 minutes or longer.<\/p>\n\n\n\n<p>During a tempo workout, you run<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12436283\/\" target=\"_blank\" rel=\"noreferrer noopener\"> between 88\u2013100% of your lactate threshold<\/a>, the pace at which your body makes the maximum amount of lactic acid it can clear away.&nbsp;<\/p>\n\n\n\n<p>Lactic acid builds up in the muscles when your body is low on oxygen. It makes you feel muscle fatigue, soreness, and <a href=\"https:\/\/joggo.run\/blog\/13-tips-for-runners-to-avoid-cramping-on-the-race-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">cramps<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"benefits-of-tempo-run\"><\/span>Benefits of Tempo Run<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The whole point of a tempo run workout is to stay within your lactate threshold. The idea is to train your body to become better at removing lactic acid from your muscles and blood.<\/p>\n\n\n\n<p>Are you preparing for an endurance race or simply want to become faster? A tempo run workout can help you get there.<\/p>\n\n\n\n<p>Before we get to tempo run tips and tempo run examples, let\u2019s review the main reasons why you want to add this type of run to your workouts.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-run-faster-for-longer\"><\/span>1. Run faster for longer<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Tempo runs<a href=\"https:\/\/www.healthline.com\/health\/tempo-run#benefits\" target=\"_blank\" rel=\"noreferrer noopener\"> challenge your body to run faster<\/a> and sustain this pace for longer. It does this by increasing your anaerobic threshold, the point at which more lactic acid builds in your body than you can clear away.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-improve-aerobic-fitness\"><\/span>2. Improve aerobic fitness<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Doing only steady-state running at a moderate intensity means your aerobic fitness will reach a cap. Adding tempo run workouts to your running plan can keep your aerobic fitness increasing.<\/p>\n\n\n\n<p>Your body will become better at supplying your muscles with enough oxygen. It can also help you preserve a high fitness level that you gain through <a href=\"https:\/\/joggo.run\/blog\/your-guide-to-cross-training-how-it-benefits-you-as-a-runner\/\" target=\"_blank\" rel=\"noreferrer noopener\">cross-training<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-get-ready-for-race-day\"><\/span>3. <a href=\"https:\/\/joggo.run\/blog\/common-beginner-mistakes-during-your-first-race\/\" target=\"_blank\" rel=\"noreferrer noopener\">Get ready for race day<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Working your way toward a good race time finish gets easier with tempo run workouts. These workouts will help your body adapt to the demands of a race by taking you out of your comfort zone. Without pushing you to exhaustion or increasing your <a href=\"https:\/\/joggo.run\/blog\/common-runners-foot-injuries\/\" target=\"_blank\" rel=\"noreferrer noopener\">risk of injury<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-become-a-tougher-runner\"><\/span>4. Become a tougher runner<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Tempo runs are challenging. Build them into <a href=\"https:\/\/joggo.run\/blog\/10k-in-miles-and-training-plan-for-10k-race\/\" target=\"_blank\" rel=\"noreferrer noopener\">your training plan<\/a>, and they will teach you to handle discomfort and manage emotions better when the running gets hard.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-to-include-tempo-run-in-your-training-plan\"><\/span>How to Include Tempo Run in Your Training Plan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Start with short tempo run sessions and pay attention to your run pace. You don\u2019t have to run tempo runs every day to see results. Here are some more tempo run tips to remember.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-tempo-run-pace\"><\/span>1. Tempo run pace<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The right tempo run pace feels comfortably uncomfortable. Your tempo run <a href=\"https:\/\/joggo.run\/blog\/how-runners-use-heart-rate-zones\/\" target=\"_blank\" rel=\"noreferrer noopener\">heart rate<\/a> should be <strong>between 85\u201390% of your maximum heart rate<\/strong>.<\/p>\n\n\n\n<p>To figure out your maximum heart rate, subtract your age from 220. For example, 220 \u2013 30 = 190 average maximum heartbeats per minute during exercise. Using an HR monitor makes everything easier.<\/p>\n\n\n\n<p>A less scientific way to figure out your tempo run pace is to add 30 seconds per mile to your <a href=\"https:\/\/joggo.run\/blog\/how-long-is-5k\/\" target=\"_blank\" rel=\"noreferrer noopener\">5k time<\/a>.<\/p>\n\n\n\n<p>In the end, you may have to experiment a bit to find out what pace is right for your tempo run.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-tempo-run-plan-for-beginners\"><\/span>2. Tempo run plan for beginners<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A simple tempo run plan is to start with one tempo run of 10 minutes. You can gradually increase this by one minute every week until you reach a maximum tempo run of 20 minutes.<\/p>\n\n\n\n<p><strong>Important:<\/strong> When you add tempo runs to your training plan, you want to be careful not to push yourself too hard.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-tempo-run-frequency\"><\/span>3. Tempo run frequency<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Tempo training is not something you should do every day. One tempo run workout per week is enough.<\/p>\n\n\n\n<p>You could build a 10-minute or longer tempo run into a shorter steady-pace workout. Or you can devote an entire workout session to tempo running.<\/p>\n\n\n\n<p>For example, you can run 5 tempo intervals at <strong>85\u201390% max heart rate<\/strong> for 1 kilometer each while giving yourself a minute to recover in between every interval.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"sample-tempo-workouts\"><\/span>Sample Tempo Workouts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tempo run workouts don\u2019t have to be boring. You can adapt them to your preferred style of training. Here\u2019s how to do a tempo run in different ways.<\/p>\n\n\n\n<p>Bear in mind that some tempo run workouts are more demanding. If you\u2019re at the beginning of your running journey, start with a simple one as a base. You can then gradually progress toward more challenging tempo training plans.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"the-tempo-workout\"><\/span>The tempo workout<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Let\u2019s start with a simple tempo run example for beginners.<\/p>\n\n\n\n<p>1. Do dynamic stretches to <a href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">warm up<\/a>.<\/p>\n\n\n\n<p>2. <a href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/\" target=\"_blank\" rel=\"noreferrer noopener\">Run at an easy pace for 1 mile<\/a>.<\/p>\n\n\n\n<p>3. Then run 3 miles at tempo pace.<\/p>\n\n\n\n<p>4. <a href=\"https:\/\/joggo.run\/blog\/running-cool-down\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cool down<\/a> with a 1-mile easy run.<\/p>\n\n\n\n<p><strong>Tip: <\/strong>Want to up the challenge? During your tempo run, add 30-second surges every mile or half-mile. Run these sections at a pace that\u2019s at least as fast as your 5k pace.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"sustained-tempo-runs\"><\/span>Sustained tempo runs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Here\u2019s another way to do a tempo run. In this workout, you can run from 10 to 20 minutes at a sustained tempo pace, depending on your fitness level.<\/p>\n\n\n\n<p>1. Warm up by <a href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/\" target=\"_blank\" rel=\"noreferrer noopener\">running 2 miles<\/a> at an easy pace.<\/p>\n\n\n\n<p>2. Do a dynamic warmup including arm and leg circles and swings, <a href=\"https:\/\/joggo.run\/blog\/hip-strengthening-and-mobility-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">hip circles<\/a>, pigeon stretches, air squats, and burpees.<\/p>\n\n\n\n<p>3. Run for 10, 15, or 20 minutes at a tempo run pace.<\/p>\n\n\n\n<p>4. Cool down with a 1\u20132-mile easy run.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"high-five-tempo-workout\"><\/span>High five tempo workout<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>This tempo workout brings more variety to your training plan than a sustained tempo workout. It feels like running intervals \u2013 at tempo pace.<\/p>\n\n\n\n<p><strong>Note:<\/strong> Moderate here means running at a pace at which talking doesn\u2019t feel comfortable.<\/p>\n\n\n\n<p>1. Walk for 3 minutes to warm up.<\/p>\n\n\n\n<p>2. Run at a moderate pace for 5 minutes.<\/p>\n\n\n\n<p>3. Run at tempo pace for 5 minutes.<\/p>\n\n\n\n<p>4. Rest for 2 minutes by <a href=\"https:\/\/joggo.run\/blog\/jogging-for-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\">jogging<\/a> lightly.<\/p>\n\n\n\n<p>5. Repeat the tempo pace and jog three more times.<\/p>\n\n\n\n<p>6. Run at a moderate pace for another 5 minutes.<\/p>\n\n\n\n<p>7. Cool down with a 3-minute walk.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"break-it-in-two-tempo-workout\"><\/span>Break it in two tempo workout<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Another variation on the tempo workout breaks down the tempo run into two smaller sections.<\/p>\n\n\n\n<p>1. Warm up with 3 minutes of walking.<\/p>\n\n\n\n<p>2. Run at a moderate intensity for 5 minutes.<\/p>\n\n\n\n<p>3. Run at tempo effort for 10 minutes.<\/p>\n\n\n\n<p>4. Jog easily for 3 minutes.<\/p>\n\n\n\n<p>5. Repeat the tempo pace run and jog.<\/p>\n\n\n\n<p>6. Run at a light-moderate pace for 5 minutes.<\/p>\n\n\n\n<p>7. Cool down with 3 minutes of walking.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"the-hilly-tempo-workout\"><\/span>The hilly tempo workout<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>If you like <a href=\"https:\/\/joggo.run\/blog\/5-hill-running-workouts-to-include-in-your-training\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/5-hill-running-workouts-to-include-in-your-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">uphill running<\/a>, this tempo workout variation is for you. It\u2019s fun and can help you <a rel=\"noreferrer noopener\" href=\"https:\/\/joggo.run\/blog\/workouts-to-build-strength-in-runners-legs\/\" target=\"_blank\">build strength<\/a> and <a rel=\"noreferrer noopener\" href=\"https:\/\/joggo.run\/blog\/how-to-run-faster-and-build-endurance\/\" target=\"_blank\">endurance<\/a>. The idea is to climb up and down inclines at tempo effort without slowing down or speeding up.<\/p>\n\n\n\n<p>1. Walk for 3 minutes to warm up.<\/p>\n\n\n\n<p>2. Run at a light-moderate pace for 10 minutes.<\/p>\n\n\n\n<p>3. Run at tempo pace for 20 minutes.<\/p>\n\n\n\n<p>4. Run at a light-moderate pace for 10 minutes.<\/p>\n\n\n\n<p>5. Cool down with a 3-minute walk.<\/p>\n\n\n\n<p><strong>Tip: <\/strong>You can also do this workout on a treadmill.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"takeaways\"><\/span>Takeaways<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before you try tempo runs, here are some things to remember:<\/p>\n\n\n\n<ul>\n<li>Aim to run a tempo run at 85\u201390% of your maximum heart rate.<\/li>\n\n\n\n<li>Don\u2019t integrate more than one tempo run workout into your weekly running plan.<\/li>\n\n\n\n<li>Plan ahead your tempo runs with a view of <a href=\"https:\/\/joggo.run\/blog\/how-to-build-muscular-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">building endurance<\/a> before <a href=\"https:\/\/joggo.run\/blog\/golden-rule-of-race-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">race day<\/a>.<\/li>\n\n\n\n<li>Don\u2019t push yourself beyond your tempo run pace, or you may risk injury without seeing results faster.<\/li>\n\n\n\n<li>Give your body time to adapt to tempo runs and increase your lactate threshold.<\/li>\n\n\n\n<li>Try out different tempo workouts to find the one you like the most.<\/li>\n<\/ul>\n\n\n\n<p>Tempo runs aren\u2019t only effective \u2013 they\u2019re a fun way to vary your workouts. Try them out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>With a tempo run every week, you can train your body to run faster and for longer. The best part?&#8230;<\/p>\n","protected":false},"author":5,"featured_media":1633,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"19","inline_featured_image":false,"footnotes":""},"categories":[4,19],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1630"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=1630"}],"version-history":[{"count":22,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1630\/revisions"}],"predecessor-version":[{"id":3958,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1630\/revisions\/3958"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/1633"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=1630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=1630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}