Tempo Runs

2016 Summer Tempo Run Schedule

Tempo Run Schedule You know the long run, the track workouts, and now the tempo run. A tempo run is a great workout option to add to your training program. This run should help you sustain a longer continuous run at a comfortable, but still aerobic pace. Varied workouts like this help build different muscle strengths along the course of a training cycle. Remember that training for the marathon is the sum of all your workouts and not just a single day in a single week. If you plan on incorporating tempo runs into your 2016 Marathon training program, then you should try to run a pace that is about 20 to 25 seconds faster than your goal marathon pace. But be realistic though, it’s going to be summer and it will be hot and humid, you must adjust accordingly. There is no magic formula, and on any given day, you may need some additional rest during the workout. You can skip the jog, do a standing rest at one of the fountains, take some extra time, a long water break, or do what feels comfortable. Starting August 11, tempo runs should be run at goal marathon pace.

 

DATE OPTION 1 OPTION 2
June 9th WARM UP 2 x 2 Miles @ Tempo pace Half Mile jog between COOL DOWN WARM UP 2 x 1.5 Miles @ Tempo pace Half Mile jog between COOL DOWN
June 16th WARM UP 3 Miles @ Tempo Pace COOL DOWN WARM UP 2.5 Miles @ Tempo Pace COOL DOWN
June 23rd WARM UP 4 Miles @ Tempo Pace COOL DOWN WARM UP 3 Miles @ Tempo Pace COOL DOWN
June 30th WARM UP 3 x 2 Miles @ Tempo Pace Half Mile jog between COOL DOWN WARM UP 3 x 1 Miles @ Tempo Pace Half Mile jog between COOL DOWN

 

DATE OPTION 1 OPTION 2
July 7th WARM UP 2 x 3 Miles @ Tempo Pace Half Mile jog between COOL DOWN WARM UP 2 x 2.5 Miles @ Tempo Pace Half Mile jog between COOL DOWN
July 14th WARM UP 5 Miles @ Tempo Pace COOL DOWN WARM UP 4 Miles @ Tempo Pace COOL DOWN
July 21st WARM UP 6 Miles @ Tempo Pace COOL DOWN WARM UP 5 Miles @ Tempo Pace COOL DOWN
July 28th WARM UP 4 x 2 Miles @ Tempo Pace Half Mile jog between COOL DOWN WARM UP 4 x 1 Miles @ Tempo Pace Half Mile jog between COOL DOWN

 

DATE OPTION 1 OPTION 2
August 4th WARM UP 2 x 4 Miles @ Tempo Pace Half Mile jog between COOL DOWN WARM UP 2 x 3 Miles @ Tempo Pace Half Mile jog between COOL DOWN
August 11th WARM UP 7 Miles @ Marathon Pace COOL DOWN WARM UP 5 Miles @ Marathon Pace COOL DOWN
August 18th WARM UP 8 Miles @ Marathon Pace COOL DOWN WARM UP 6 Miles @ Marathon Pace COOL DOWN
August 25th WARM UP 3 x 3 Miles @ Marathon Pace Half Mile jog between COOL DOWN WARM UP 3 x 2 Miles @ Marathon Pace Half Mile jog between COOL DOWN

 

DATE OPTION 1 OPTION 2
September 1st WARM UP 9 Miles @ Marathon Pace COOL DOWN WARM UP 6 Miles @ Marathon Pace COOL DOWN
September 8th WARM UP 2 x 5 Miles @ Marathon Pace Half Mile jog between COOL DOWN WARM UP 2 x 3 Miles @ Marathon Pace Half Mile jog between COOL DOWN
September 15th WARM UP 10 Miles @ Marathon Pace COOL DOWN WARM UP 7 Miles @ Marathon Pace COOL DOWN