Workout of the Week: 005 – 30-minute Tempo

Congratulations to everyone who ran the Auckland Marathon (and half and traverse)! It’s been so cool following your results on social media and seeing the reward of all that hard work in training come to fruition!

This week we step things up towards epic proportions in our workout with a 30-minute tempo run, plus strides before AND after the tempo run.

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#tempofitwow005 (the three numbers at the end matching the number of the workout/episode)

So this week’s workout …


30 minutes @ your lactate threshold pace (your one-hour race pace—the pace you could sustain for 60 minutes all out). Plus 3×10-second strides during your warm up AND during your warm down.


No recovery jogs in the tempo run—it’s non-stop!

For the strides, you’ll follow each of the 10-second efforts with 1-2 minutes of light jogging or walking.


Ideally flat (or close to it) and measured (or where your GPS watch works well).

You can use a treadmill (if you can handle it from a sanity point of view) or a running track (although tempo runs require many laps and this constant turning left can be hard on the body).



The meat of the workout is the 30 minutes at lactate threshold (your one-hour race pace) and this will require control early not to speed up and control at the end not to slow down.

We’ll also utilise strides in order to end today’s run on a really positive note with great technique.


As well as continuing to advance your body’s ability to utilise lactate and mental deal with some discomfort, we’re throwing in the 3×10-seconds strides at the end to work on great running form even when fatigued.

Plus, next week we’re doing a 40-minute tempo run, so this is a good step in that direction!


LACTATE THRESHOLD PACE: To calculate your pace, simply plug in a recent or estimated race time to this calculator and it will tell you your pace.

You’ll also want to be honest with yourself as you go around this pace, as things can change on a daily basis in how we’re feeling and based on weather conditions (wind and heat especially).

STRIDES: These are not sprints! They’re controlled, fast runs at about 5k race pace for beginner runners and 3k-to-mile pace for those more familiar with running towards their top end. Focus on good technique throughout!


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Workout of the Week is brought to you by TempoFit.