Tempo runs are a must if your priorities lie in improved stamina. Toby Tanser, former professional runner and current coach, was quoted in a 2007 Runner’s World article as stating, “Tempo running is crucial to racing success because it trains your body to sustain speed over distance.” These types of exercises, also referred to as lactate-threshold training, are a key in developing metabolic fitness. Metabolic fitness enables your body to utilize with more precision oxygen that has been delivered to the muscles by the cardiovascular system. This translates to improved stamina through muscles that can more effectively contract for longer.
Marathon Tempo Runs
Step 1
Run five kilometers. Run at a pace 30 seconds slower than your 10K race pace. Recover for two miles afterwards while maintaining your marathon pace.
Step 2
Run five kilometers. Run at a pace 20 seconds slower than your 10K race pace. Complete a two-mile recovery run afterwards while maintaining your marathon pace.
Step 3
Run five kilometers. Run at a pace 10 seconds slower than your 10K race pace. Perform a two-mile recovery run at marathon pace.
Step 4
Finish by running an additional five kilometers at your 10K race pace. Cool down afterwards with a 10-minute jog at 50 percent of your 10K race pace.
10K Tempo Runs
Step 1
Run three miles. Run at a pace 30 seconds slower than your 10K race pace. Do not take a recovery run. Immediately begin the next step.
Step 2
Run two miles. Run at a tempo 15 seconds slower than your 10K race pace. Do not take a recovery run. Immediately begin the next step.
Step 3
Run one mile. Run at your 10K race pace. Cool down with a 10-minute jog at 50 percent of your 10K race pace.
5K Tempo Runs
Step 1
Run for 10 minutes at 50 percent of your 10K race pace as a warm-up.
Step 2
Run 800 meters at your 5K race pace. Do not take a recovery run.
Step 3
Run five kilometers on the street. Run at a pace 20-seconds slower than your 10K race pace. Do not take a recovery run.
Step 4
Run 800 meters on the track. Run at your 5K race pace. Do not take a recovery run.
Step 5
Run five kilometers at your 5K race pace. Cool down with a 10-minute jog at 50 percent of your 10K race pace.
Tips and Warnings
- Run with a partner as a means of increasing your stamina even further. A running partner will push you by giving you someone to train against.
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