The Dreaded Tempo Workout

For my FIRST blog post, I will review TEMPO workouts.  Let me say this: I DETEST Tempo runs because (if done properly) they ALWAYS push me out of my comfort zone.  Second, they are extremely important if you want to run (or bike/swim/row, etc.) faster and be competitive.  Many of my posts will no doubt include running.  I know what you're thinking: "Running is boring" "Isn't walking just as good?" "I prefer hiking/biking/tae-bo" "I've never been a fast runner," and my personal favorite: "I do 12 ounce curls."  Running is one of the least expensive, yet most productive cardiovascular exercises you can do!  Very few activities burn more calories than running (we'll save those for another post).  Our bipedal bodies are designed to run.  If you're really fast, you could make some money or win some medals.  Running can also save your life.  Have you ever heard of that show, "The Running Dead?"  Me neither!  So without further ado, let's get on with some knowledge.

"Tempo" workouts generally apply to cardiovascular forms of exercise such as running, walking, swimming, cycling, skating, etc.  This form of workout is of moderate length (30-60 minutes) and is one of THE most important workouts you can engage in while training for an event like a triathlon or running event (5k, 10k, Half-Marathon, you get the point).

NOTE: If you just exercise for health benefits or to fit into those skinny jeans, then don't bother reading any further.  However, if you are competitive with others or against your own stopwatch, by all means, READ ON!

Try to employ your Tempo workout at least twice a month.  Other workouts you'll want to include would be moderate distance runs, cross training/strength training, long runs, hills, intervals and yes, rest or "active rest" days (I will cover other types of workouts later).  For starters, you may want to try Tempo intervals if you are training for your very first 5K race.  The Tempo portion of your workout should be an effort (or speed) that you can maintain for several consecutive minutes (depending on individual ability).  As you near the end of the tempo session, those last 2-3 minutes should be challenging and you should be breathing hard.

Here is an example of a Tempo workout I completed on the treadmill (1% grade) last night:

  I. Warm-up: 5 minutes, 3.5 - 6 mph.
 II. Tempo #1: 15 minutes, 6.5 mph.
III. Recovery: 5 minutes, 4 - 5 mph.
IV. Tempo #2: 15 minutes, 6.5 mph.
 V. Cool-down: 5 minutes, 3.5 - 4.5 mph.

My end result was 4.19 miles in 45 minutes.  If you are a more advanced, then you may be able to hold a higher speed or just have one 30-minute interval of 6-7 mph.  If you are just starting out, then perhaps you break-up the intervals into 5 minutes each and try to hold a speed of 5-6 mph.  Set reasonable (but not "easy") goals for each workout; this will keep your routine fresh and minimize the boredom.

By practicing the Tempo runs, you are training your body (and mind) to hold a challenging and sustained effort over an extended period of time.

I sincerely hope this post brought you some value.  Tune in next time and I will highlight another "Adventure in Fitnessing."  Remember to drink water, drive on, and stay frosty.