Hello! Today you will learn how to do pace workouts. This is a step-by-step guide on starting a pace and a new playlist that you can use to have fun and have fun with it. (This is tip # 3 on the February calendar for runners, which you can print for free)
Tempo Run – What is it?
Tempo Run is a running training that allows you to run faster and more comfortably at high speeds over long distances. It is often measured in miles or minutes, which are longer segments compared to training on the track.
This can be considered one of the best speed training for half marathon runners and full marathons who want to become faster. Speed runs are longer than sprints. It teaches you how to run faster for longer periods of time, so your body has difficulty keeping an uncomfortable pace.
And it inspires confidence! Which is very important when you are participating in a long distance race, for example, in a half or full marathon!
The Easy Tempo section is not an official workout. Do your own workout before starting this run.
The pace of the pace should be challenging but steady. Many jogging trainers say your jogging pace should be “comfortably heavy.”
You should use the Stress Level Scale during your workouts and workouts on a regular basis before doing high-speed workouts for a while. This will help you get to know your body and how different levels of effort are felt so that you can appreciate the pace of your pace.
Find out about the running effort scale here –
How to Measure Running Level Podcast Episode 9
Here is a step-by-step guide on how to make the launch pace. Space ‘_____’ is the amount of time or the number of miles you must run. I left this field blank because it varies depending on your body and physical form.
How to make Tempo Run:
- To warm. Do a thorough workout to get started.
- Run at an easy pace at _____. Effort level 2-4, easy, conversational pace.
- Run at a pace for _____. The level of effort from 7 to 8.5 is complex, tough, but able to withstand the whole pace of the pace.
- Return it to your easy pace at _____.
Pace Training Example
This run is 30 minutes – 10 lungs / 10 pace / 10 lungs. But you can customize it as needed. Listen to your body.
30 minute launch pace:
- 10 minutes easy pace
- Pace 10 minutes
- 10 minutes easy pace
30 minute pace playlist
Here is a list of great songs for a 30 minute workout. You can get this playlist on Spotify below. Or add songs to your playlist and get started.
Note. A pace workout of about 30 minutes is planned in the playlist, but it can work for any workout.
The current playlist is divided into parts corresponding to the pace of the workout.
- 10 minutes of easy pace – funny songs
- 10 minute pace – songs are super fun and make you go fast
- 10 minutes of easy pace – the songs are fun and help nullify
Tempo Run Playlist
Easy Running Songs: (10 minutes at an easy pace to help warm up completely and be ready to speed up)
- What a man has to do – Jonas brothers [3:00]
- You must be sad – Halsey [3:25]
- Lover (Remix) – Taylor Swift, Sean Mendes [3:41]
Songs of tempo: (10 minutes – level of effort = comfortably heavy / 8 on a scale of 1 to 10)
- Good As Hell (Remix) – Lizzo, Ariana Grande [2:39]
- Bad Guy – Billy Eilish [3:14]
- To me! – Taylor Swift, Brandon Urie [3:13]
- Dance Monkey – Tone and Me [3:29]
Cool Down: (10 minutes easy run)
- I am Gusta – Shakira, Anal A.A. [3:10]
- Need to calm down – Taylor Swift[2:51}[2:51}[2:51}[2:51}
- Beautiful People – Ed Sheeran, Khalid [3:17]
* Click here to listen to Spotify – a 30-minute pace workout playlist *
More current resources and tips:
How to Take Steps – Running Workout Tutorial
5 simple tips for stretching after jogging
Hack Chassis – Grab and Go Hint!