half marathon training and TEMPO runs

[spedrunner]

THis is the first time i am ever following a training plan IM excited to see how well i do, i never really trained and just went out and ran

anyway, im really enjoying the different types of runs (who knew!! Ha)  I did a tempo run today and had no clue it was more of a "long" run with speedy miles in between

Just curious , what do YOUR tempo runs look like? 



ALSO, they days that you do your LONG runs for training, what speed do you run? Is it more of a leisurely run ,do you push yourself??

TIA

[shorewife]

My tempo runs are at the pace I want to race at. The days I do my long runs I do them 30-60 minutes per mile below race pace. Whether or not I'm pushing myself during my long runs to keep this pace mostly just depends on how I'm feeling that day!

[pamela]

This is my first time training for a half, but my tempo run day I try to maintain a consistent 11:00min which is my goal race pace as part of training my legs what that turnover speed feels like. On those runs I keep my runkeeper app open and screen on to keep checking when my pace varies to bring it back in check.

On my long runs, I turn off the screen and let my body set the pace a bit more to make sure that I can make it to the end. I do tend to have negative splits on that because I pick up the pace after I warm up and then again when I'm nearing the end and still feel good.

[grk2012]

Tempo run for me means warm up (1 or 2 miles, depending how far the entire run will be) at a nice relaxed pace, then kick it into race-pace gear for the middle miles, and for the last mile, back down to end the run at a slower pace again. My long runs on the weekends are just to log the miles/time on my feet; I'm trying not to be concerned the whole time with pace. Sometimes that's just more pressure than my brain/body want to deal with at 6am on a Saturday.

[cinco]

On tempo days I run around 10k to half marathon goal pace. My long runs are usually at easy pace, but I do a goal pace long run every few weeks.

[ebeth]

I usually do tempo runs at goal HM pace.

my long runs are pretty slow, but every couple of weeks of HM training I'll try to push myself to do third of the run faster. not tempo fast. slightly slower than HM race pace.

[breezy8407]

For tempo runs, I start out easy and slowly build to a 5k pace towards the end, then slow back down to a recovery pace for about the last 1/2 mile.

Long runs are easy for the most part. I always try for negative splits, but they aren't as fast as my other tempo or race pace runs. I've always thought the long run is just about spending that time on your feet so your body gets used to running for an extended amount of time.

[savan]

I have a 6 mile tempo run scheduled for today. I aim for 1 mile warm up, 4 miles at 10k pace, 1 mile cool down. I seem to need a longer warm up so those middle 4 miles usually end up starting a little over 10k pace and gradually getting faster.

[clseale]

My tempo runs are always faster than goal race pace. So, as an example, if I'm training for a half, my tempo runs are at 10k pace. Right now, while training for a full, my tempo miles are closer to half marathon pace. An example of a tempo run for me might be 6 miles w/3-4 a tempo pace. 1-1.5 mile warm up, 3-4 miles at tempo, 1-1.5 mile cool down.

I wouldn't describe my long runs as leisurely, but they're not hard either. I can talk during them. I usually always try to finish them strong with the last few miles at goal race pace.

[emuni04]

Aug 15, 2013 8:01:16 GMT -5 cinco said:

On tempo days I run around 10k to half marathon goal pace. My long runs are usually at easy pace, but I do a goal pace long run every few weeks.

This is what I do as well.

[thebulldog]

Hi there...what plan are you using and for what race?

I am doing the philly half in nov and it seems we have same experience. I never really followed a plan before, just went out for long runs on weekends and short ones during the week.

I kicked off training on july 29 and so have just be concentrating in getting up and out. I am following Hal H's novice 1 plan.

I had to mix up some of the days to work with my sked but it has been good so far.

I hope to get into tempo, intervals etc runs in sept.

I am still new enough at this that i need to get used to paces for different workouts. I have done a bunch of 5ks but not sure what my 5k pace feels like for a workout.



i be typing from me phone. typos and grammer dont count.

[trigal]

Aug 15, 2013 7:54:34 GMT -5 shorewife said:

My tempo runs are at the pace I want to race at. The days I do my long runs I do them 30-60 minutes per mile below race pace. Whether or not I'm pushing myself during my long runs to keep this pace mostly just depends on how I'm feeling that day!

This is how I do my tempo & long runs.

[gt7301b]

Aug 15, 2013 8:01:58 GMT -5 ebeth said:

I usually do tempo runs at goal HM pace.

my long runs are pretty slow, but every couple of weeks of HM training I'll try to push myself to do third of the run faster. not tempo fast. slightly slower than HM race pace.

This is what I attempt to do. Although I have to admit I have a hard time pushing myself to HM pace during tempo runs, they usually actually end up at 10-15 sec slower than HM pace.

[gt7301b]

I've also started wearing my heart rate monitor and I do tempo runs based on effort rather than speed. The heart rate monitor is especially helpful in the heat and humidity.

[spedrunner]

Aug 15, 2013 13:42:40 GMT -5 thebulldog said:

Hi there...what plan are you using and for what race?

I am doing the philly half in nov and it seems we have same experience. I never really followed a plan before, just went out for long runs on weekends and short ones during the week.

I kicked off training on july 29 and so have just be concentrating in getting up and out. I am following Hal H's novice 1 plan.

I had to mix up some of the days to work with my sked but it has been good so far.

I hope to get into tempo, intervals etc runs in sept.

I am still new enough at this that i need to get used to paces for different workouts. I have done a bunch of 5ks but not sure what my 5k pace feels like for a workout.

I'm using his advanced plan....I was having a hard time understanding tempo.  For example. 6 mile tempo. Does that mean 6 miles at tempo speed plus a few miles to warm up and cool down.  Or. 6 all together.  I think I get it now

I am doing the ac half and the Philly!!! YayayayayaYayayayaya

i be typing from me phone. typos and grammer dont count.

[taratru]

My tempos include a 10 minute warm up, a five minute cool down and the rest at a comfortably uncomfortable pace. I honestly don't look at pace I just push.

[osulori]

My tempo runs/speed workouts are at race pace or faster depending on what my running group's coaches have planned for us that day (with warmup and cooldown), and long runs are at 60-90 seconds/mile slower than goal race pace. (for example, I was gunning for a sub 1:50 HM last fall which is around 8:22/mile pace or faster-so my tempo runs and speed workouts were at 8:22/mile at their slowest but my long runs were with the 9:45/mile pace group)