What is a tempo run? A tempo run is a type of a speed workout where you maintain for 20 - 60 minutes a pace of 80-90% of a recent 10k or about 25-30 seconds slower than your 5k pace. This type of run is designed to help you run faster for longer periods and is especially helpful when training for long- distance races.

Strength Training For Runners Strength training is an important component of any training plan. Proper strength training can help with pace, endurance and injury prevention.

Bleacher Climbs Like hill repeats, bleacher workouts build muscle that you don’t normally develop while running on flat surfaces. They increase leg strength, increase power and can make you a faster, strong runner. These workouts, also known as stair climbs, can be done on bleachers at a local high school track or college stadium while intermixing it with sets on the track and other strength workouts next to the bleachers.

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Speed Workouts Speed training is an important part of any training program and are comprised of several different types of workouts: Interval training, Tempo runs, Hill reps and Fartlek runs