What is a tempo run?

The definition of a tempo run is a sustained effort that trains your body to run faster for longer. They are the most beneficial speed workout you can add to your programme. 🏃‍♂️

Love or loath them they will help! Both mentally and physically you’ll need to stay strong and focused to maintain the required pace. You need to hit the right pace though, running them too fast robs you of the opportunity to promote your body’s efficiency in shuttling lactate and clearing it. You’ll also increase your risk of injury and find it difficult to recover before your next run.

How fast should a tempo run be?

Your pace should be just a bit slower than your goal race pace, and something you could maintain for up to an hour. During a tempo run, you’ll be picking up the pace for a more sustained distance or time, as opposed to the shorter, faster intervals you do in fartlek training or timed intervals.

The pace should be somewhere between goal race pace and 20 to 30 seconds slower, a pace that is difficult.

At the beginning of your training cycle, you’ll be keeping up that tempo pace for 30 to 40 percent of your target race distance, with no rest intervals. In the weeks and months leading up to a race, you’ll work your way up to 60 to 70 percent of race distance. 60 to 70 percent is the most you’ll want to go.

How could a tempo run look?

Take this example, for a half marathon which you may do 2-3 weeks out before your race.

• 3 miles warm-up pace😎
• 9 miles tempo  (15s slower than race pace)
• 2 miles cooldown

This is longer than a half marathon but we’re really focusing on those 9 tempo miles. If you can find a clear traffic free / cycle path you can focus on staying consistent and smooth.

In summary, the tempo run helps the body prepare for long, sustained efforts at close to goal race pace. We learn how it feels to run at that goal race pace, and we get some practice maintaining that pace. That also helps us figure out how to most efficiently use our body’s fuel.

Tempo runs are just as much about mental preparation as physical. With longer races, it can be difficult to stay focused on good pacing for an extended period of time. It can also be difficult to push your body to keep up a difficult pace when it’s tired or lacking fuel. Running at these harder paces trains our minds to push through fatigue and pain.

See our Tempo Sessions and consider an Online Running Coach, who can work closely with you to implement and progress your tempo runs according to your goals.

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The progression run! If you want to finish a race strongly and nail a new personal best then progression runs could the key!

A progression run will help you fine-tune your pacing and finish your run faster. In addition, it’s a workout that works for any pace or level. Here my tips how to tackle a progression run.

What is it?

The progression run involves starting at a relatively slow or easy pace then getting progressively faster throughout the run.

There are no rules for how to accomplish it so no matter how you do it, make sure you’re first split int he slowest and your last split is the fastest.

What are the benefits of a Progression Run?

Why would you do a progression run when you have other options like actual structured time or distance based efforts? Here are a few benefits:

1. It’s mentally easy than pure distance or time based effort sessions.
2. It builds in a warmup
3. It teaches you to pace better
4. You’ll find it easier to push or maintain your pace in races

How to do a Progression Run

So how should you go about a progression run? Simply start a run, then aim to make each split quicker than the last.

What a Progression Run may look like

1. Beginner approach. Aim for 3 miles (5km). Jog the first mile so it’s very comfortable, pick it up for the second mile then push yourself for the last mile.
2. The 80/20 Breakdown. Run 80 percent of the run really easy, and the last 20 percent at a quicker pace.
3. The Thirds Breakdown. Break-up your run into three segments, so easy, medium and hard pace relative to your effort. Ideally you want to be going from a conversational pace to ending at a tempo run pace.
4. 10 Second Rule. Every split (mile or kilometre), try to take 10 seconds off your pace.

So you can either run each split quicker than the last or break your progression run up into groups. Just aim to finish faster than you started. If in doubt, seek an Online Running Coach who’ll be able to structure a plan best suited to your ability.

See our Training Sessions to plan your next session.

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The first column shows minutes per mile, whilst the second shows minutes per kilometre.

The other columns show the corresponding time if would take to run those distances, 5k, 10k, half marathon and marathon. This is based on a consistent pace across those distances. So if you can 20 minutes for 5k, what time you would run for the marathon (2 hours 48 minutes) if you were able to maintain that pace.

If you’re looking for an interactive pacing calculator, we recommend Active.

If you’ve found this running pace chart useful please check out our Training Plans and Training Sessions. 🏃‍♂️

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It doesn’t help that the thinking on running stretches has changed over time. Guidance on the type of stretching has also evolved, with a shift toward dynamic movements instead of the static bend-and-touch-your-toe type of stretch. But many runners are creatures of habit and don’t often adapt routines they’ve developed over time.

It’s never too late though to start stretching properly!

Why are running stretches so important?

Before asking muscles to suddenly increase their activity, it’s important to prepare them. When seated, many of our muscles contract or shorten because of the position. But during running, these muscles are stretched. If the shift from sitting to running is done too quickly, you’re asking for trouble!

Should you stretch before every run?

Yes. Stretching is very important prior to running. However, the generic term “stretching” includes different types of exercises. Ideally, your pre-run warm up should include some dynamic activity that replicates the motions of your workout. This allows the muscles to be slowly stretched in a controlled manner. These can be done either before you start your run, or after five to 10 minutes of a gentle jog. 

What is dynamic stretching and why is it better than static stretching before a run?

Static stretching is reaching down to touch your toes, or stretching your arm across your body to stretch your shoulder. Typically, these stretches are held at the point of mild discomfort for at least 30 seconds.

Static stretching though does not have the desired effect. This means that you aren’t preventing injuries, and in fact, there is some evidence that it can actually negatively affect workouts.  

Alternatively, dynamic stretching involves performing gentle repetitive motions in a way that gradually increases motion, circulation, and muscle length. Arm swings that start small and gradually increase to become bigger are a good example. When these replicate the activity that you are about to perform, such as running, they allow the muscles to stretch and the blood flow to those areas to be optimised.

The best dynamic running stretches

1. Side lunge

Stand with a wide stance (greater than your hip/shoulder width) but not so wide that you feel a stretch. With both feet pointing forward, bend your left knee, allowing your hips to sit backwards, and shift your weight to over your right foot as you step to the right. As you move, keep your upper body upright and your core engaged. Then return to standing. Repeat this for 10 reps, then switch sides. This targets the hip abductors/adductors, and engages the core stabilizing muscles. Google Images Link.

2. Glute and piriformis activation

Standing straight in a balanced position, shift your weight to your right leg. Lift your left ankle upwards and bring it across your right leg (like sitting cross-legged in a chair). Grasp the left ankle with your hands to feel a stretch. Hold for approximately three seconds, then release the left ankle. Then, do the same thing with your right side. Repeat this, alternating legs over 25 yards at a slow, walking pace. This targets the gluteus and piriformis muscles.Google Images Link.

3. Arm swings

Standing in a stable position, using both arms at once like a windmill, start to swing the whole arm such that it comes up straight in front of you and then around behind you. Start with small circles and gradually allow momentum to build, increasing the size of the arm swing. You may also gradually change the angle of the swing to come more in front of you. Do this for 30 seconds. This stretch targets the muscles of the shoulder, chest, and upper back that are involved with arm-swinging during running.Google Images Link.

4. Bent-knee forward swing

Stand alongside a wall or fence for support. Stand stably on your right leg. Then bend your left knee upwards in front of you to a 90-degree angle. Keeping your hips pointing forward, drive the knee up toward your chest, then extend it straight out behind you. Repeat 10 times then switch legs. This targets the hip flexors.Google Images Link.

5. Straight-leg lateral swing

Stand with a wall or a fence to one side, using it for support. Stand stably on your right leg. Then lift up your left leg to swing it out to the left, then across your body to the right side just in front of your body, using smooth, fluid motion, keeping your hips pointing forward. Repeat 10 times then switch legs. This targets the hip abductors and adductors.Google Images Link.

Should you also do running stretches after your run?

Yes. During exercise, the heart rate rises to deliver oxygen to the muscles. Stretching allows the heart rate to gradually decrease and return to normal. After a vigorous run, muscles will also be full of lactic acid. Stretching helps the blood flow to the muscles to remove the lactic acid, which improves recovery. Stretching after a run helps to relax any muscles that may have gotten tight from exertion, and this can help to prevent pain and stiffness later.

I hope this post has provided food for thought and you’ll look to mix up your running stretching routine.

For further reading, see my other posts on How can I prevent getting a running injury? and Strength exercises for runners 😎

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It’s even more important to keep your running fresh to stop you plateauing and/or getting bored! A recently study even said that mixing in your workouts, and not following the same old routine can boost motivation by 40%!

If you’re a beginner, I recommend starting with simple interval training which I’ve written a guide on here. Custom workouts allow you to create great, engaging sessions to take your training to the next level. I find a custom Garmin workouts go much quicker than a straight forward steady paced runs as it has a purpose and you’re more focused on the repetitions.

For example, 5 x 2 minutes, 5 x 1 minute and 5 x 30 seconds is a great session to set up and learn how workouts work! I’ve taken some pictures below which hopefully will make this guide easier to follow. So, without further ado, here is my guide to setting up your own custom Garmin workouts:

Creating a custom Garmin workout

• Firstly, you can create custom workouts via the Garmin Connect App or Website. For the purpose of this guide, I’ll use the website.
• If the link above doesn’t take you directly to the workouts section you can access it through the menu items ‘Training’ then ‘Workouts’.
• You’ll see all your existing workouts (or a blank list). Create a new one by selecting a workout type (note the other types) then “Create a workout”.
• From here you’ll be presented with Warm-up, Run and Cool Down steps. You can choose to change the variables of these (type and duration).
• You can add ‘Steps’ and ‘Repeats’ using the buttons in the top right. Then hopefully you can build something similar to the below :-) The interface is fairly easy and intuitive once you’ve mastered these points.
• My tips:
  • Use the website as the app version can be a bit more fiddley!
  • Give the workout a name early on – note the pen icon next to the name at the top? This is what will show on your watch when you’re looking for it.
  • Add notes if you want to be reminded during your workout. Those notes (such as to remember a pace you want to run at) will appear on your watch when that row kicks in.
• Finally, ‘Save Workout’ top right to finish the job :-)

Getting custom Garmin workouts on your watch

• The next step is to get the workout on your watch!
• In the Garmin Connect app, hit the Training > Workouts section. With a bit of luck and magic, your new workout should be listed here!
• Now go into that workout and hit the “Send to Device” icon top right, pick your watch (it should already have a tick against it) and press “Done”.
• Hopefully next time your watch syncs the workout will be moved across. Now you’re ready for the final part, loading the workout on your watch.

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Finding and starting custom Garmin workouts

• From the home screen, you want to find the run settings menu. There are a few ways to this but I simply go from the home screen (1) to the activity menu (2) (top right button) then press and hold the middle button on the left whilst ‘Run‘ is selected. This will bring up the specific run settings options (3).
• You will now get options such as Training and Settings (3). From here you can also change settings such as the screen layouts and auto-lap. For the purpose of this guide, you want to be going to the Training, then My Workouts (4) options.
• Once here, you should see your brand new custom workout (5)!
  • If you don’t, please check your phone has synced to your device. If not, trying re-syncing but also delete existing workouts if you have a few on already. This last point has driven me mad a few times as the watch doesn’t tell you that’s the problem!
• Go into your new workout, from here you can ‘Do Workout’, View or Delete.
  • View is useful to validate it’s the correct one – important if you have a few stored and you haven’t been great with naming them :-)
  • Delete can be good if your watch has run out of space, this may also be the cause if new workouts not syncing over.
• When you’re ready and set-up go straight to ‘Do Workout’ to load the custom workout screen. It won’t start automatically until you press the start button, as per a normal run. You can also wait until you have a GPS signal.

That’s it really! It’s relatively straight forwards but as with anything, easier when you know how. Hopefully this will give you the knowledge to build other custom workouts. Any questions please contact me :-)

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For a beginner, this is a really great way to ease into more structured runs, where you can test yourself more. I find Garmin interval training goes much quicker than a straight forward steady paced runs as it has a purpose and you’re more focused on the repetitions.

For example, 10 x 1 minute (1-minute recovery) is a great starting point and simple to set up! I’ve taken some pictures below which hopefully will make this guide easier to follow. So, without further ado, here is my guide to setting up your own interval training session:

Setting up Garmin interval training

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I use this myself to map the local area, mostly when I’m looking to do an interval session to check I can avoid crossing roads and stopping for traffic. It’s also excellent when you’re away from your usual stomping ground to map some simple runs. After using this tool for years here are a few tips:

• It’s a simple as clicking on the map to place your green (start) marker then subsequent clicks on the map will create your route. Ending with a red (end) marker you can then click anywhere on the route and drag to a new location if you wish to add a new mid-way marker.
• Need to delete any markers? Right-click on the marker in question.
• Switch between the different modes at the top, this will stick to the pre-defined road/routes. The run, bike and car will operate slightly differently but the free pen will give you that flexibility when you’re looking at running off-road, even just to cross a main road sometimes without the router guiding you up and down the road.
• The location button bottom left will focus in on your current location. Especially useful if you’re using on your phone.
• On that note, I do use this tool on my runs if I’m in unfamiliar territory. Very useful to map in advance then you’ll see a blue dot of your current location whilst out running. Make sure you don’t miss that turn :)
• Using the evaluation chart, bottom left will give you a gauge of hilly routes. If you’re away from home and looking for an easy run you can check you won’t be facing any monster climbs!
• Distance count bottom right, click this to switch between miles and kilometres.
• Search for your location top-right. Sometimes doesn’t work for me but your browser will remember your last location.
• Other useful tools in the top-right menu. Share, export GPX (e.g. to get the route on your watch), satellite view, reverse route and clear route. There are others too but those are the ones I use most frequently.

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