One-Hour Workout: Six-Mile Run With Tempo Intervals

A quick and easy way to get some speed into a workout.

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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 run workout comes from coach Katie Malone, the owner of Malone Coaching based in Landrum, S.C. “I like this workout because it gives intermediate athletes a good quality longer workout and for more advanced athletes it is a quick and easy way to get some speed into a workout without tempting them with running too fast and hard at the track,” she says. The total run workout is six miles, with two miles of varying effort in the middle.

RELATED: How To Nail The Tempo Run

Six-Mile Run with Tempo Intervals

2 miles easy
If you usually run your 10K at 8 min/mile pace, your warm-up should be closer to a 9–9:30 pace. Starting slow will allow you to really run well during the tempo phase as well as allowing your muscles to get warmed up so you don’t get injured. Don’t be the person who goes out to “win” the warm-up.

Main Set
2 miles of alternating 2 min tempo, 2 min easy recovery
During the tempo section, if you train with heart rate, your BPM should be about five beats under your 10K race pace
Time yourself each time you do this workout for the two-mile set. Ideally over a few months you should get significantly faster.

2 miles easy

Again, if you did the work during the 2 miles of 2 min of tempo you should be very happy to slow the pace down on the cool down.

More one-hour workouts.


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