Long Tempo Intervals

Long Tempo Intervals

Training Session Objectives

Increase ability to hold a faster than easy pace


Warm Up

5 mins very easy jog

Activation Drills

A Drill Knee Pull
Scoops
Walking A Drill
Walking Pistons
Side Skip
Skip Straight Leg
Karaokes
Skipping A Drill
Skipping Pistons

Builds

6 x 50m Strides gradually increasing speed  on each effort to a max of 80% of your top speed. Aim to complete your first rep at 50% of your top speed and gradually increase the speed of subsequent reps.

Main Set

Use the tabs below to select the appropraite training level

  • Beginner
  • Intermediate
  • Advanced

This set is suitable for a beginner level runner
(please read important information below before attempting)

Repetition Notes

10 Minutes Medium Effort

This is pace is between a hard and easy effort. You should feel like you're working hard, but not so hard that you need to stop. You should also NOT be too out of breath. If you finish a rep and you're breathing heavily, just slow down on the next one.

3 minute slow walk recovery

Take longer if necessary, until fully recovered and ready to run again.

Repeat the above once.

Until you've completed a total of 2 x 10 minute reps

This set is suitable for an intermediate level runner
(please read important information below before attempting)

Repetition Notes

15 Minutes Medium Effort

This is pace is between a hard and easy effort. You should feel like you're working hard, but not so hard that you need to stop. You should also NOT be too out of breath. If you finish a rep and you're breathing heavily, just slow down on the next one.

3 minute slow walk recovery

Try to be discipined and avoid running through recovery on this sesion.

Repeat the above once.

Until you've completed a total of 2 x 15 minute medium reps

This set is suitable for an advanced level runner
(please read important information below before attempting)

Repetition Notes

18 Minutes Medium Effort

This is pace is between a hard and easy effort. You should feel like you're working hard, but not so hard that you need to stop. You should also NOT be too out of breath. If you finish a rep and you're breathing heavily, just slow down on the next one.

3 minutes slow walk recovery

Try to be disciplined and avoid jogging through your recovery in this session.

Repeat the above once.

Until you've completed a total of 2 x 18 Minute medium effort reps

Cool Down

5 mins very easy jog

Stretch. Be sure to include calf, hamstring and quad stretches.

Important - Please read before running


Remember to Stay Safe when training!

Always seek medical advice before undertaking any physical training.

Seek a suitable venue away from traffic and other hazards. Many of our members train in their local park or playing fields.

Please respect ALL of your local social distancing restrictions at all times.

Terminology

Hard Effort :Running at a maximum pace that you can sustain evenly for the duration of the effort. This is usually slower than sprinting.

Easy Effort This is a comfortable running pace, where you can breathe fairly comfortably and talk normally, without needing frequent pauses for breath.

Medium Effort  This is a medium level effort, faster than Easy Effort, but slower than Hard Effort. This is often the most difficult pace to get right. The runner should feel some discomfort and increasing tiredness in the legs, but should not be breathing excessively. A good guide of breathing rate, is being able to say a full 10 word sentence, without pausing for breath.

Recovery This can be a stop to rest, a walk or a very light jog, so that you can recover ready for the next effort.

Drills: Exercises to improve Agility, Balance & Co-ordination skills and your mobility.

Builds: Short runs that are done at speed, but slower than sprinting. A good guide is about 80% of your maximum speed. These are often done just before a main run set to complete a warm up, and are also sometimes called Strides.