By Andrew Miller
Most ultrarunners tend to shy away from speedwork and high-intensity training. If this is you, then it is a good idea to add some in because a little bit of high-intensity session per week can go a long way toward improving your running. I’ll keep it easy… Up the tempo.
A great workout to start with is a tempo run. This is my favourite workout! Tempo runs are straightforward and can be adapted to runners of all levels. This run will build your speed, improve your running economy, and will probably be more fun than you think!
There are a few variations of a tempo run that you can do to adapt the workout for specific races, but the same general principles apply however you perform this workout.
How Does a Tempo Run Work?
There are three parts to a tempo run: a warm-up, the “tempo” portion, and a cool-down. The warm-up and cool-down might be the easiest part of the workout, but they are very important.
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