Tempo Runs to Build Speed and Stamina


Speed and stamina are two important things you need to win a marathon. You cannot develop those from routinely and boring training sessions. You can try out tempo runs to build speed and stamina.

What is the tempo run?

Tempo Runs to Build Speed and Stamina
Tempo Runs to Build Speed and Stamina

The term “tempo run” may be confusing for beginners. This is a training technique designed to build speed endurance. This makes the runner capable of running long routes at great endurance. You can use this to become stronger and fitter as a runner.

What are the zones in tempo runs?

Tempo Runs to Build Speed and Stamina
Tempo Runs to Build Speed and Stamina

Before you can try tempo running, you need to understand which zone you belong to. Every runner is classified at the zone that best describes their expertise and effort levels. There are three main zones.

The first zone is the yellow zone. This is the easiest level. You can hold a conversation without running out of breath. This is for easy runs, recovery runs, or long but relaxed runs. This level allows you to run for a very long time but it is not that stressful on your body. You can burn fat at a sustainable level but not drastically so.

The second zone is the orange zone. This is a moderately challenging stage. This is not very difficult but it does bring you just outside of your comfort zone. You can try to hold a conversation but you do have to catch your breath every once in a while. Instead of using fat energy, the runner will use glycogen. This is perfect for making you stronger. This is to transition you into the third and last zone.

The last zone is the red zone. This is very challenging. You cannot even hold a conversation because the routine requires every bit of focus and energy from your body. This is way beyond your comfort zone. This is excellent for burning all types of energy because it is high intensity. It is not typically recommended for beginners. Once you master this, you’ll notice that your metabolism is boosted and you can run for significantly longer periods of time.

Different types of the tempo run

Tempo Runs to Build Speed and Stamina
Tempo Runs to Build Speed and Stamina

Here are some variations of this type of running. You can try the high-five tempo run if you’re a beginner. This is a total of 44 minutes and it is moderately challenging.

You can try the magic 8 tempo run if you want to build your endurance. The entire routine runs for forty-six minutes and it involves running at yellow zones, jogging, and power walking.

There are many different types of tempo runs that you can try. Make sure to consult your coach or trainer before doing one of these.

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