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Workouts

One-Hour Workout: 4×10 Tempo Run

This tempo-focused run offers many of the adaptations of the “hard” zone without the prolonged recovery between sessions.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s workout comes from Marilyn Chychota, a former elite cyclist and triathlete turned coach for Endurance Corner. This tempo-focused run offers many of the adaptations of the “hard” zone without the prolonged recovery between sessions, she says. The tempo zone—which is at about 70–75 percent effort—is where you will take your first deep breath while running, and it should feel difficult to keep up conversation.

RELATED: How To Nail The Tempo Run—Plus 3 Workouts To Try

Warm-up
10 minutes easy running that builds to steady
6×75 meter strides with walking recoveries (build from moderate to hard pace throughout the 75 meters)

Main Set
4×10 minutes, 2 min recovery

Moderate your fast running so that you are able to recover while running steady, not easy. Note how your mind will tempt you to hammer once your heart rate rises, and learn how to manage your pace effectively.

Cool-down as needed

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