Marathon Program

Week 7 | Marathon Day 46

Tempo Intervals

Time: 35-55 minutes.
Welcome to the world of tempo intervals. Run on either flat to rolling terrain, track, or treadmill these workouts will teach you how to hold faster speeds for longer periods of time. Newer runners will continue to learn exactly how to pace at 1/2 marathon, 10km, and 5km efforts using rate of perceived exertion (RPE). Advanced runners can  use a heart rate monitor or GPS device to more finely tune their race pace for the next event!

Either way these intervals will push you to your next level of running ability & increase your confidence to set that new PR!

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Workout

  • Warm up

    Start of run stand tall with your hand on your belly and the other on your chest.

    Take 10 deep belly breaths.

    Include a 10 minute building warmup connecting your breathing with your stride rate.

  • Get Moving

    You warmup is KEY for performance in today’s temp run. Include:

    1 round: 10 knee to chest & walking lunges

    1 round: 10 spiderman crawls & 10 mountain climbers

    1 round: 10 downward dog pushups & 10 burpee/broad jumps.

  • Run

    Main set: run 5 x 6 minute tempo intervals at your 1/2 marathon to 10km race pace. Rest 90″ to 2 minutes. If you don’t know this target an RPE (Rate of Perceived Exertion at 7-8/10).

    Pacing Note: your 30 minute time trial pace is close to your 10km race pace. Add 15-30″ per mile to find your ~1/2 marathon pace.

    Note your distance, rate of perceived exertion (RPE), and heart rate if you have it. Treat this like a race, i.e. do not hold back!

    Options: tempo runs can also be done on a track or a treadmill. Best to avoid stop signs and stop lights, and steeper hills in either direction.

  • Advanced Run

    Progression Run + Hill Intervals

    45 minute progression run.

    Run at easy pace for 30 minutes, then moderate-hard for remaining 15 minutes.

    Rest 5-10 minutes.

    Stay loose! Include things like leg swings, hip circles, air squats, etc.

    6 rounds:

    60 second hill interval. Rest 1-2 minutes in between.

    • This will be substantially slower than your hill “sprints”

    • Your focus should be on finding a maximum, sustainable pace for each rep. It is ok for you to slow from round to round, but not within a round.

    • Use a “runnable” hill, nothing that’s over 5% incline.

    • Options to: continue up the hill, slow jog back down to the start, or use a treadmill indoors.

    Total: 7 miles

Cool down & Mobility

5 minutes easy running/walking cool down

2 minutes of calf & hamstring lacrosse ball smashing

***Run is not finished until after you’ve done your mobility***

Videos