The Long Distance Runner

Long Distant Running Tips

How to Make Tempo Runs Easier

By

How to make Tempo runs easier
(Photo Courtesy of RunnersWorld & Getty Images)

Tempo runs are necessary to help you achieve your running goals. The problem is most runners don’t like them because they’re difficult. Here’s some strategies to help make Tempo runs easier.

I’ve coached a few runners who tell me that they struggle to complete tempo runs because they lose concentration. It’s especially the case when the Tempo is 30+ minutes.  The following article discusses a few strategies that can overcome this challenge.  Even if you’re able to stay focused, perhaps your challenge is maintaining the Tempo pace for more than 10 minutes.  Or for others, the obstacle is injuries as a result of doing Tempos. 

I’ve coached people with all of these challenges.  I would first say that they may be running too hard.  The pace is supposed to be 1/2 marathon, but the key is understanding what kind of shape that you’re currently in.  The pace for Tempos shouldn’t be goal 1/2 marathon. 

The author interviews Coach Pete Magill, who says “A smart way to get your tempo running in without the added injury risk, is to break up your tempo runs into 5 or even 10-minute repetitions, with a 2-3 minute recovery jog  in between.  The benefit with having this break is that it allows time during the recovery interval to reassess your pace. If you’re “gassed” after the first set, it’s because you’re going too fast. In order to complete additional sets, you’ll need to slow down during the next repetition.

Tempo Runs – https://www.runnersworld.com/uk/training/marathon/a30137476/new-tempo-runs/

10 Tips For Successful Marathon Training

By

There’s so much training information available on the internet for marathon training.  There’s no reason to get overwhelmed because I can assure you that there’s no 1 best way to train for a marathon.  However, I think that the following short video does a nice job of breaking down some of the key strategies to successfully getting through the marathon journey. Even if you’re an experienced runner, there’s some good tips and strategies inside. 

Training for a marathon is a journey of 12+ weeks of training and lifestyle changes.  It’s a tremendous accomplishment for anyone who finishes.  it’s not just a 26.2 mile race. 

Marathon Training for Beginners

I’ll share a few of the key tips from the video: 

Get a coach or at least use a structured plan. If your new to running marathons, I strongly recommend using a coach.  If you’re concerned about the cost, try a group coached/team marathon training. It’s really important to have a qualified coach to guide you and put together a plan that’s personalized to your current physical abilities and your realistic goals. A coach can help set you up with the proper workouts and pacing for these workouts.  Also it’s nice to have someone to ask questions and help you have a positive experience.

Ensure your training involves a lot of variety. This includes easy/recovery runs, long runs, tempos, hill training and speed workouts.  Also it’s important to cross training 1-2 times per week.The variety of workouts at the appropriate times during your training plan will ensure your body adapts to the training and that you get the most out of each workout. Variety isn’t random workouts, it’s a periodized program that’s logical in it’s build up from easier/base building through strength and speed work and then ultimately workouts that help you peak for your race.

Get quality sleep throughout your training & minimize stress. Your goal should be 8 hours. For busy people this can be very challenging, so just do your best to get as much sleep as you can.  Learn to say no to activities or commitments that will take up too much time and result in more stress to your life. Lean on your family and/or friends for a few months while you train.  Explain that you have a goal and for the next 3-4 months, you’ll need some help to give you a few extra hours each week for training and a extra sleep.  

I’ve expanded on the tips discussed in the video based on my knowledge and experience.  Click through the link to watch the video and pick up some valuable tips. 

Comodo SSL