The half marathon is the most popular race in America. Running 13.1 miles is not easy, but as long as you put in the training, it’s a relatively “friendly distance.” Beginners who have completed a 5K or 10K, think of the half marathon as the next step up. Many experienced runners like half marathons, because they are easier to train for and race 13.1 miles compared to a full marathon. The purpose of this article is to provide a 12 week half marathon training plan that you can follow. If your ultimate goal is 26.2 miles, a 13.1 mile race offers a good starting point. However, if completing a half marathon is your goal, I can assure you that crossing the finish line will give you a feeling of great accomplishment.
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The goal of the following 12 week half marathon plan is to get you to the starting line fresh, fit and ready to race your best.
This plan is meant for beginners who have never run a half marathon. If you are an experienced runner and seeking to improve your time off your last race, consider training with me or hiring me to develop an affordable custom training plan.
You should consult a qualified and licensed medical professional prior to beginning or modifying any exercise program.
This plan includes the “Runners 4X Routine” which helps runners increase strength, improve flexibility, fuel peak performance & stay motivated.
During the course of using this plan, you need to be willing to adjust and adapt to your individual circumstances. These include your goals, abilities, school, family life, illness, work, injury, etc.
This half marathon training plan is intended to be for general informational use. It is not intended to constitute any fitness and/or medical advice.
It is strongly suggested that you use personal judgment when participating in any training or exercise program.
I have prepared many beginner half-marathoners. This step by step interactive plan increases the weekly mileage and is designed to challenge middle age athletes while also minimizing the risk of training too hard. The plan allows athletes to build endurance and ultimately taper properly. Before starting to train for a half marathon, you need to possess a basic fitness level. But assuming no major problems, most healthy people can train themselves to complete a 13.1-mile race. This half marathon training plan assumes you have the ability to run 3 – 4 miles without stopping, three to four times a week and have been doing so for the last 6 months. Basically, you need a fitness & mileage base before you start training for a half marathon. If that seems difficult, consider a shorter distance for your first race.
In order to ensure your success, I strongly recommend that you follow my proven 4X Runner’s Routine. Details are below, but in short, this routine is as simple as “doing the little things,” but making them a part of your daily routine.
PACE CHART
Use the paces below when determining your pace for the various workouts within the training plan:
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Runner’s 4X Routine
In order to become a faster & stronger runner, we need to employ the strategy of STRESS + REST = SUCCESS. My 4X Runner’s Routine will help with the REST portion. You will engage in the STRESS portion when completing your training plan.
The Runner’s 4X Routine increases strength, improves flexibility, fuels peak performance & help’s us stay motivated to train.
Strength Training
Strength & flexibility exercises go together because they help prevent injury and ensure we have a healthy runner’s body. These exercises are essential because when performed 2-3 times per week, they will aid in preventing a variety of injuries. If you get in the habit of completing these and eventually other exercises, you’ll be stronger, faster and able to run more efficiently.
In my article about periodization strength training, I reveal a proven strategy of starting with bodyweight exercises, then transitioning to light weights (such as dumbbells) and then finally heavier weights where you can perform repeat deadlifts with a barbell with 100+ lbs.
If you’re new to strength training, start with body weight exercises that can be performed almost anywhere. An example is this Level 1 conditioning & strength training routine which can be completed in the first 2 – 3 weeks of your training plan. Level 2 (slightly harder) exercises can be implemented in subsequent weeks through week 6. Instructions for each exercise are explained in the videos. Twice weekly strength training with resistance bands & then eventually to 8,10 – 25 lb dumbbells should continue throughout your training plan.
All of the athletes whom I coach complete regular strength training and all of them have noted the improvements to their performance over time.
Flexibility
Daily exercises to relieve muscle soreness and aid in recovery are essential. These exercises detailed below form the 2nd pillar of the 4X Runner’s Routine and will help to prevent injuries as well as improving stride length & running economy.
Active Isolated Stretches (AIS) & rope stretches should become a daily (or every other day) part of every runner’s routine. Watch the following video to the see thestretches that I complete daily.
Rope stretching can be completed with jump rope or 6 – 8 ft of 1/2” width. Rope stretching helps to get more oxygen and blood flow to your muscles. Regular rope stretching also helps to improve range of motion. I recommend complete this for 5 – 7 minutes/session.
Foam rolling is critical to my runners’ success. Foam rolling relieves muscle tightness & improves circulation. Daily or after longer/harder workouts. How to complete foam rolling exercises. You can also click over to the blog post that I completed a few years ago for images, “how to” and a full discussion about the importance of foam rolling.
Another “must do” warm up exercise prior to any exercise is leg swings and lunges. This routine is included with all of my plans.
Maintaining A Positive Mental Attitude Through Your Training
If you stay motivated to train, you’ll dramatically increase your chances of achieving your goals. The challenge is “life happens” and it’s not always easy to keep training when you’re race is month’s away or if you’re having challenges keeping up with your plan. Developing more self discipline is an essential skill for those who are training for a long race like a half marathon.
If you can set goal properly at the outset, then you’ll have a greater chance of staying motivated. I use these 9 proven tips to develop self discipline to help many athletes over the years. If mental toughness is your challenge, you’ll find my strategies in this post.
Fuel Peak Performance
Nutrition is the last pillar of the 4X Runner’s Routine. A healthy diet and the choices you make on a daily basis can affect your health and performance. Eating well is the foundation for being healthy. Whether you’re training for a marathon or any other race, I strongly recommend consuming a diet that is high in natural foods. Download the short paper on nutrition for runners. I also offer this list of runner’s recovery foods, which has helped many athletes to not only fuel peak performance, but also speed recovery.
Pace:
This plan includes some specific pacing for the workouts. Use the above pacing charts for guidance, but feel free to adjust. When I write out plans for athletes whom I coach, I like to include a range for the paces. This helps the athlete so they don’t get too worried if they’re slightly off.
Since this free plan is designed for beginners, I recommend that runs designated as “easy” be completed at a comfortable / conversational pace. If you can’t do that, then you’re probably running too fast. (If you run using a heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)
Distance:
The training schedule dictates workouts at distances, from 3 to 11 miles. Don’t worry about running precisely those distances, just try to come close. If you’re longest run prior to the race is only 8 miles, you’ll likely struggle to finish the entire 13.1 miles. Simply do your best to pick courses through the neighborhood or in some scenic bike paths or nature trails. In deciding where to train, talk to other runners. If you’re not certain of distances, there’s many GPS watches make measuring courses easy.
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Long Runs:
The key to success with the half marathon is the long run. Fortunately, you don’t have to complete any 20 milers. However the 10 – 11 mile runs will help to build your endurance and get you closer to your goal of completing the half marathon. Pacing for these runs is supposed to be easy/conversational. What’s most important on these runs is to listen to your body while completing them and back off if you feel like you are having any pain. As you can see in the plan, I will have you progressively increasing your long runs each weekend. So, over the 12 weeks, your longest run will increase from 3 to 11 miles. During the last 2 weeks prior to the race, you’ll taper (less mileage, similar intensity) and then you’ll race the full 13.1 miles. Even though the schedule below suggests doing your long runs on Saturdays, you can do easily complete them Sundays.
If you’re interested in joining me, I can put together either a custom training plan or I can personally coach you. Either program will be specific to your goals and athletic abilities. Just click on the links for details.
Rest is essential to your success. In fact, remember this formula, stress+rest=success. There’s a few harder/longer runs included in this plan. You need to rest and go slow in between these harder runs to avoid injury and get the most benefit out of the harder workouts. Also remember, to keep your hard days hard and easy days easy. Even if you feel really good on a planned easy day, this doesn’t mean pick up the pace or go run some hills.
Speed Work:
These are workouts where you run at a faster pace. For beginners, you complete a few of these workouts. Benefits of speed work include: physiological & physical. You are training your body to push past its comfort zone. As you feel the burn and learn to push past it, you train your body to deal with fatigue. For each of the speed workouts, you should start with 10 – 15 minutes warm-up at Easy pace + some strides. Following speed workouts with 10 – 15 minutes of cool down/recovery jog. Use the pace chart above or either of the calculators to determine proper pace.
Types of speed work:
Tempo Runs:
Runs where you warm up for 10 minutes with a slow jog, and then run at a faster pace than your normal. This pace should be something you can maintain for 20 minutes, and is meant to be somewhat uncomfortable. You then cool down for 10 or 15 minutes with a slow jog. Click on this link for more details about How Tempo Runs Will Help You Achieve Your Running Goals
Intervals:
These are a specific duration of time at higher effort, followed by an equal or slightly longer duration of recovery. After a warm up at an easy pace, you run hard for 2 minutes, then walk or jog slowly for 2-3 minutes to allow recovery. Then you repeat. Just like the above workouts, you end with a cool down.
Fartleks:
Swedish for “speed play.” These are less structured than interval workouts. The distance and duration of the higher intensity running varies, as well as the rest between. For example, you would decide, “I am going to run a pick-up at a quicker (not sprinting) pace I could maintain for an entire 5k all the way to that tree (or for 45 seconds). Then, after starting you reach the tree, you jog slowly until you’ve recovered and then you run another pick-up. Keep repeating as designated in the plant. As with the other speed workouts, you start and finish with a slower jog to warm up and cool down.
Hills:
A great way to build strength, endurance, improve running form and increase speed. There’s 2 x hill workouts included in this plan. If you can’t find a hill in your area, try stairs at a local high school football stadium. Click on this link for more details about hill training for full and half marathons.
Cross-Train:
I schedule cross training 1-2 times per week in this plan. This means you’re doing something other than running. Aerobic exercises work best. It could be swimming, cycling, hiking, cross-country skiing. The reason we cross train is to stress the body in a different way. This helps build muscle as well as give our body a break from the stress of running and helps to reduce the risk of injury. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week. I recently completed a post with a complete guide to cross training.
Conditioning:
This can also be referred to as strength training. It includes workouts that strengthen the legs, glutes, core, shoulders, hips and other muscles/joints used when running. There’s a few links to YouTube videos where I will show specific conditioning routines that I recommend. Most of the exercises are simple bodyweight exercises. A few use a BOSU Ball or resistance bands just for variety. Strength Training Workouts For Runners.
Glute & Hip Strengthening Exercises:
This video shows some exercises that are completed with a Resistance Bands. Bands may be available at your gym or you can purchase a variety of resistances in a pack through retailers like Resistance Bands. If you don’t have access to a resistance bands, you can complete the exercises below (see photos and descriptions).
Racing:
I encourage 1-2 races or time trials during this plan. These can help you gauge your fitness. Also if you’re able to race with others, you can practice nutrition, race footwear and attire. Completing 5 & 10k races or time trials during your training will definitely help you achieve your goal.
Making Changes To The Schedule:
Don’t be afraid to adjust the workouts from day to day and week to week. The key is to be consistent with your training plant.
Strides:
Strides are a great way to practice good form & improve your speed by turning over your legs at a quick, but controlled pace. Watch the video to see how strides should be performed.
Dynamic or Rope stretching (click for video). It’s important to complete rope stretching at least 3-4 times per week.
Foam Rolling:
Foam rolling should be completed at least 3-4 times per week. Click for video
Nutrition & Sleep:
Both of these are essential to your success, yet in many cases they are overlooked by many athletes. Lack of sleep can lead to a few negative side effects. These include reducing your body’s ability to efficiently store carbs, convert fat to fuel and recover properly.
Remember Hard exercise + low carb diet = fatigue. Fueling prior to and during exercise improves endurance performance.
Periodization training is the process of dividing a training plan into specific time segments or phases leading up to and including a goal performance or race. This article will show you how can train the body in different ways during successive phases, gradually increasing the stress on the body, so you can ultimately combine the benefits of these workouts. The collective result is that with periodization training you can achieve peak conditioning for a desired race or races throughout the year.
UPDATE: Since Publishing this article, I have added a section below discussing Periodized Strength Training as it relates to running & a periodized program. Please scroll through 2/3+ of this post to learn about you can benefit from completing specific strength training exercises into a periodized running program.
Nearly every elite runner uses periodization. I use this system that includes various meso & micro cycles, each with a specific purpose and different physiological goals and psychological benefits. Using periodization allows you to couple hard training periods with easier periods of recovery to avoid over-training and improve components of muscular fitness such as strength, speed, and endurance to ultimately reach your goals. With the information that I share, you can divide your training plan into three parts to run strong and race well, all year.
Most studies of periodization have proved the superiority of this type of system over non-periodized programs in terms of greater changes in strength, body composition and motor performance (Fleck 1999).
Periodization programs involve a progression from high volume and low-intensity effort towards decreasing volume and increasing intensity during the different cycles. Periodization is not randomly changing volume and/or intensity with no consideration other than to introduce variation into the program. In a University of New Mexico paper, the author discusses how with a periodized program, the manipulation of volume and intensity, over a program that just increases total training volume alone, is an important factor in optimizing training effects.
When I set up a periodization program, I have the athlete, whom I’m coaching, gradually increase the stresses or efforts on their body during a variety of training sessions (distance, intensity, duration and type of recovery vary). Although a large percentage of training is completed at easy or conversation pace, in these programs we stress the body and then allow proper recovery, we achieve cardio gain and muscle growth. Basically, the work or a specific workout stresses your system. The planned recovery is what allows your body to adapt.
MACROCYCLES
The overall training period, so it’s the longest of the three cycles and includes all of the elements of training in the entire training period leading up to and including your race. Typically it’s a year in length. Macrocycles are comprised of four stages or Mesocycles.
MESOCYCLES
The mesocycle is a specific (2 – 8 week) block of training that is designed to accomplish a particular goal. The mesocycle is usually classified into 4 stages: recovery + endurance, endurance + strength/lactate threshold, intensity (interval) training and finally competition or peak performance (which includes some kind of taper). Finally, a set of microcycles, which are generally up to 7 days, make up the mesocycles.
I like the 4 week mesocycle because over the course of 3 weeks of similar workouts, we teach the body to adapt to specific stress, until it becomes not stressful. Then after a recovery week, I like to move on to the next stress.
Basic Periodization Program
First, if you can imagine a triangle, the bottom or base includes the longest phases of your training which are comprised of recovery/rest from your race (typically 3 weeks), followed by base or foundation training. Depending on the length of time between races, the base training can be up to 500 miles at relatively easy/conversation pace. During base training, the athlete will focus on the development of aerobic and muscular endurance which is the foundation of any running plan.
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Not every runner I coach starts in the same phase or level of the triangle. Some runners only have 10 weeks until their race, they are more experienced and have a substantial base. They may require some strength runs like tempo or hills, followed by shorter intervals to prepare them for a race. Other runners hire me to help them over the course of 6 – 12 months. I can take them through an entire macrocycle where we develop an entire periodized plan to gradually get them in shape for a few races and eventually a longer race like a half or full marathon.
PACING
One of the keys to a successful program is the pacing. Throughout the course of a macrocycle, there’s generally six paces that an athlete will train.
Easy/Conversation Pace
Goal Race Pace (goal the athlete wants to race based on dreams, plan)
Date Race Pace (current race pace, based on a recent performance. Should be reviewed with a qualified coach because variables like temperature, course, competition can affect times)
Lactate Threshold Pace (typically 10k pace for most runners. Moderate heart rate, can be sustained for 30 – 45 minutes).
Interval Pace (faster than date race pace, demanding, can only be sustained for shorter time periods (no longer than 10 minutes)
Rest Pace (slow pace in between intervals or as cool down after hard running).
There are numerous types of running depending on the phase of the periodization program. Some runs like the conversation pace (short, medium or long) runs are completed throughout the program. Other types are tempo, fartlek, hills, long & short intervals and race pace. I posted an article of the essential training runs for middle age marathoners.
ENDURANCE MESOCYCLE
As with any personalized plan, mileage and specific workouts during this mesocycle vary. If you’re an experienced runner who can handle 55 – 70 miles/week, your training during this phase includes:
5 mile recovery runs at an easy pace. Gradually build from 6 mile to 11 – 14 mile midweek runs at conversation pace. 8 – 10 mile aerobic or lactate threshold runs at ½ or marathon pace 15 – 18 mile long runs at easy to medium pace (a few runs can include 8 – 10 miles in the middle of these longer runs at marathon pace). These long runs teach your body to run more efficiently.
Training for runners (beginners, less serious or older athletes) who can’t handle consistent higher mileage (including myself) would follow a slightly different program.
4-5 mile recovery runs at an easy/conversation pace. 8 – 10 mile midweek runs at conversation pace Gradually increasing from 10 – 16 mile long runs (runs near the end of the phase that include 6-8 miles at marathon pace) 6-10 mile aerobic or lactate threshold runs at ½ or marathon pace Rest or cross-training twice per week
Speedwork is limited in this phase to strides & “mini-tempos.” Weekly you can either do 6 – 8 100M on a track or 6 – 8 to 20 to 30-second bursts of speed at the end of one or two of your easy runs. Don’t go any faster than ½ marathon pace in your aerobic or lactate threshold runs.
In the second phase or mesocycle we will still work on endurance, but we’ll step up the lactate threshold training. We introduce strength workouts which consist of tempo, hill & fartlek workouts. We want to push yourself a little, so it’s not a shock when you go faster in the next phase. If the overall training plan is 18+ weeks, this mesocycle can last for 9 weeks. According to coach Greg McMillian, “these workouts strengthen the muscles, ligaments, and connective tissues, which will prepare the body for the demands of fast running.”
Key Workouts for Lactate Threshold + Endurance Mesocycle:
6 mile recovery runs at conversation pace 8 – 10 mile lactate threshold at 15k to ½ marathon pace. See this detailed article about Tempo running. Strength Training with hills and fartlek. Hills are a great strength training workout. Run them at a hard, but not all-out effort. Fartlek is an easy way to introduce longer (1 – 2 minutes) of fast running. 16 – 20 mile long runs. Start to introduce finish fast runs (last 4 – 8 miles at marathon pace) in your long runs.
This 2nd phase is essential to strengthening the body for the fast running that comes in the third phase. You continue to build endurance through long runs, but a few of your workouts become tempo miles or hill repeats prepare you for the intensity/race preparation phase where you will complete more & longer intervals (800m to 2miles).
INTENSITY / RACE PREPARATION MESOCYCLE
During the intensity or 3rd phase, the focus switches to additional lactate threshold and then interval pace (VO2 max). The goal is to ready your body to enter the competition phase, so you need a greater emphasis to be placed on boosting anaerobic capacity and neuromuscular power.
During the beginning of this Mesocycle, we will run longer intervals (the exact length depends on the race) at 5k race pace. Typical workouts may include 5 x 1000m or 5 x 1600. Long runs are typically 17 -20 miles with last 8 – 10 miles at Marathon Pace. There should still be plenty of 5 – 7 mile recovery runs included.
Later speed sessions include run tune-up events like 8k to 15k races to help you prepare for your main event and then shorter intervals (such as 600m – 800m) at 5-K pace. The distance of your intervals depends on the length of your race & your athletic ability. Besides 100m strides, there’s no need to complete 200m– 400m repeats if you’re training for a marathon. If you’re a novice or training for a 5k, these shorter intervals are perfect.
TAPER / PEAK PERFORMANCE MESOCYCLE
This last, peak phase includes short, fast workouts that simulate racing. These workouts fine-tune the speed you began in phase two by recruiting fast-twitch muscle fibers. During this phase, one of the goals is to improve running economy (how efficiently your body uses oxygen) and strengthen muscles. You accomplish this by gradually increasing the intensity of your workouts and then in last few weeks before your race, decrease the overall volume while maintaining intensity. Coach Greg McMillan calls it “keep the engine revved.”
One of my favorite runs 2-3 weeks prior to the marathon is a 12 – 13 miler at race pace. This gives you a great indication of your fitness and how close to your goal time you can expect to finish. During the last week prior to the race, I also like to complete a 6 mile run with 4 miles at marathon pace.
In order to peak for key races, I recommend you mark your event on a calendar and either work with a coach or develop a plan that maps out your base, endurance, preparation, and peak phases. Each should be four to eight weeks long (you can extend the base or preparation phase beyond eight, but not the peak, to avoid burnout). I recommend that every fourth week, recover by reducing your miles by 10 to 20 percent. Also ease up on strength training. Once you peak, start again with recovery and base training and work your way through the phases over and over again.
PERIODIZED STRENGTH TRAINING
Just as completing a periodized running program with a progression of planned workouts will optimize your performance, it’s important to ensure you have the same kind of progression and variance in your strength workouts. Runners need to build strength during their training so they they can be more efficient, be more resistant to injury and build power.
Bodyweight Exercises
If you’re new to strength training, it’s not a good idea to start with heavy lifts. Instead, start more basic with body weight exercises that can be performed at home, such as:
Push-ups
Planks
Bodyweight Squats
Lunges
Clam Shells
Bridges with basketball
Jump rope
Dips & Pull-Ups
Other basic exercises can be added gradually, but after 4-5 weeks you can transition to using kettle bells, dumbbells & medicine balls. The key is you want to strengthen your core, hips, glutes, quads and lower legs & ankles.
Light Weights to Heavier Weights
Eventually you transition to heavier weights at the gym. I recommend starting with lighter/smaller barbells and completing exercises with 25 – 35lbs at first. You should concentrate on proper form before you increase the weight. Some of these exercises include:
Deadlifts
Lunges
Squats
Bench Press – performed with a longer/heavier barbell
General rules for lifting are: complete 6-8 reps/set and lift so the final set is challenging (not so much weight that you can only do 2-3 reps). Try to complete 3 sets for each exercise and take about 2-3 minutes of recovery between sets.
As Coach Jay Johnson always preaches, keep easy days easy and hard days hard. This means, it’s best to complete lifting & body weight exercises after long runs and intervals. You should already be tired, but lifting in what’s considered a “pre-fatigued” state where the body already has low glycogen stores will teach your body to perform in this state. You’ll notice a difference in the late stages of a race.
There are countless stories of elite athletes getting better because they are stronger. Mo Farah, for instance, gives much credit to his strength which he says helped him to win numerous Olympic Gold Medals. Using a periodized strength program within your training cycle will allow you to maximize the benefits of all of your training.
In conclusion, you can get the most out of your training by having a good understanding of each of the three cycles of periodization and then using these cycles to create a plan that allows you to peak for your most important events throughout the year.
In this article, you’ll learn what a tempo run is and why they are so important (for any race of 5k+). I will also tell you the proper way to run a tempo,and when during your training schedule you should include these workouts. Finally I’ll provide some examples of proven tempo run workouts.
Bottomline, this is the probably one of the most detailed guides to Tempo Runs that you will find and I’m sure it will help you understand why these workouts are so important to help you achieve your goals.
What Exactly is a Tempo Run?
At the risk of getting a little too “sciencey,” I’ll do my best to describe tempos.
There are multiple types of tempo runs. You may hear them referred to as aerobic threshold (most common), anaerobic threshold or lactate-threshold runs. However, it’s important to note that there are 3 different types of runs that each serve a purpose. Aerobic threshold runs are the most common and run at a pace where you’re producing the maximum amount of lactate that your body can clear from your muscles. If you were to run any faster, you wouldn’t be able to clear the lactate that’s being generated and you would then experience a burning sensation or fatigue in your legs. This is the feeling you get at the end of a short, hard race or during an interval workout.
To get the benefit of Aerobic Threshold Tempo Run for marathoners you want to run it just near your lactate threshold and not any faster.
The goal of the lactate threshold workouts is to move that point where lactic acid begins to accumulate. We can accomplish this with repeat 2-3 mile intervals, sometimes referred to as cruise intervals. These are completed at a specific target pace (discussed below).
Lastly, the anaerobic threshold run is performed at the level of intensity where lactic acid accumulates faster than it can be cleared. Increasing our anaerobic threshold is important because it allows the body to run at faster speeds before fatigue and lactic acid take over.
Why Should You Include Tempo Runs in Your Training?
Tempo run workouts are essential for long distance runners training for races of 5k+. Depending on the distance and type of tempo, these are the most “race specific” workouts you will complete during your training. However, tempo runs shouldn’t be the only hard workout during your training. Remember, variety is essential to getting in shape (10 rule to marathon success).
Aerobic Threshold runs for marathoners should teach our bodies how to burn fat efficiently at marathon pace and improve our body’s ability to run longer at this high end aerobic pace. Tempos improve your ability to hold a challenging pace over a longer period of time. However, if we run too fast at what’s a anaerobic threshold pace, we improve the body’s ability to slow lactate, but we don’t improve our body’s marathon specific readiness.
The goal for these workouts is to boost our lactate threshold. We do this best by running at or near our threshold pace for an extended period of time, because our body becomes more efficient at clearing lactate. Tempos are usually completed at one assigned pace (as opposed to progressive runs or intervals where you vary the pace). One of the goals of tempo runs is to improve your sense of pacing.
The faster you can run while still clearing lactate, the faster you’ll be able to race. However, there’s also a significant mental aspect as well. Tempo runs are challenging, stressful and mentally fatiguing. You need to train yourself to maintain your tempo pace for the duration of the workout. I’ve coached many athletes and some tell me that the hardest part of the tempo (especially longer tempos) is being able to maintain the pace throughout the run. Your mind can wander, you get tired and your pace can slow if you don’t concentrate on maintaining the designated pace.
In summary, tempo runs help you run faster for longer periods of time. These runs also they teach your body how to tolerate more discomfort and I believe that they do a great job to help develop your mental toughness.
How to Pace a Tempo Run
Completing a tempo can be challenging for many runners because they don’t understand the pace and or distance for the workout. I’ll admit, it can be confusing and you may be tempted to run the workout too fast or start too fast and fade. But, it really doesn’t need to be too difficult to determine your pace. The problem comes when runners perform this workout at the wrong pace, because they can greatly compromise its intended training benefits, get injured or worn down.
There a few variations to tempo workouts (which I will discuss below), depending on the outcome desired and the timing in your training schedule.
The tempo workout is run at a pace that’s faster than “moderate” but not exactly “hard.” Many experienced runners can run them by feel or perceived effort.
It’s important to understand that your tempo pace at the beginning of the season will likely be slower than at the end due to fitness improvements. Your pace could also vary in weather elements or fatigue levels.
Tempos are NOT run at your goal pace
This is very important. Instead you need to figure out the pace at which you can no longer comfortably speak a full sentence (try repeating something like the “Pledge of Allegiance”). This is the point that many coaches call “comfortably hard.” It’s a tough effort, but you shouldn’t be gasping for air. As discussed above, do enough tempo runs correctly and you will see improvement.
Depending on the race for which you’re training, tempo pace should be similar to a very recent 1/2 marathon or 10k pace. However, my strongest recommendation is to simply use the “talk test” and run by feel. The longest tempos in my marathon training are about 60 – 70 minutes.
Another way to run a Tempo is by heart rate. This only works if you know your max heart rate (mine is in the low 170s). After your warm-up, I typically recommend about 80% of max heart rate through the duration of the run. Any faster and you’re actually in an anaerobic zone and you’ll likely won’t be able to maintain the pace for too long. You can learn how to calculate and train by heart rate by reading my article (training using a heart rate monitor). For many runners, using a heart rate monitor can be an easy way to ensure they’re in the right range for the workout. If you don’t have a HR monitor, it’s simply a matter of looking at your watch and monitoring your pace as you move through each mile.
If you run your tempos by feel, your pace will eventually quicken.
Types of Tempo Runs
There are generally three types of tempo workouts. (1) sustained tempo runs (20 – 70 minutes at one pace). (2) repetitions (repeat 10 – 20 minutes at tempo pace with a short (1-2 minutes) recovery in between each). (3) Tempos that are mixed into intervals or longer runs. As with other two types of tempo workouts, this latter type of tempo is beneficial for increasing the aerobic threshold. It’s important to maintain the assigned pace during the tempo portion of your workout.
Legendary coach Jack Daniels also recommends inserting periods of Aerobic Threshold running into long runs. For example, two 20 minute tempo runs that bookend a one hour easy run. Coach Daniels schedules this run bi-weekly in the latter stages of race preparation.
The one real requirement of tempo running is that you stick to a steady, specific, planned pace.
When to complete Tempo Runs
If you’re training for a shorter race, tempo runs are best done early in the season during base or foundation training. Tempos completed early in your training will help build endurance that can support race-specific fitness later in your training cycle.
For longer races such as a 10km or longer, tempos are best if completed during the mid to late portion of your schedule.
Some coaches have their runners perform two of these workouts every three weeks during a marathon build-up. As the race approaches (but before tapering) the runner can increase the frequency to one tempo effort weekly. I typically perscribe weekly tempos in weeks 7-11 of a 12 week marathon training plan.
Tempo Run Workouts
Tempo Workout #1
I completed this workout when I was training with Coach Greg McMillan. In the past, I’ve had excellent results training under Coach McMillan. This first workout is perfect for 10km or half marathon. You complete multiple tempos, but with some hills between. It’s a tough workout so my recommendation is to insert an additional recovery day before your next hard/long workout.
The steep hills between the 3 mile tempos will fill your legs with lactic acid so the second tempo helps to simulate that feeling of tiredness at the end of a race.
The key to this session is to try your best to run the second tempo run at the same pace as the first. To make things a little easier, if you’re really struggling, the 2nd Tempo can be shortened to 2 miles. This workout teaches your body & mind to “dig deep” when you’re aching and simply want to stop. Successfully getting through this workout will really boost your confidence.
1. 15 minutes warm-up at easy pace
2. 3 mile tempo run
3. 3 minute jog recovery
4. 4×30 second steep hills
5. 3 minute jog recovery at easy pace
6. 2 – 3 mile tempo,
7. 15 minute cool down at easy pace.
Completing this workout will do wonders for your confidence because you must overcome the feeling of lactic acid that builds up in your legs during and after the hill repeats. Completing this workout will help prepare you to not give up when you feel like you can’t keep going.
I really like this this Tempo for runners who are fit, but don’t have a race scheduled anytime soon.
Tempo Workout #2
Your traditional Aerobic Threshold Tempo Run and includes one block of running at tempo pace. Depending on where you are in your training plan will determine the length of the run at tempo pace.
1. Start with a 10-15 minute (or 1 mile) warm-up.
2. Run 20 – 30 minutes but with no break or recovery in the middle of the effort.
3. Each week increase the length of the tempo by 10 minutes until you reach 60 minutes.
4. End each tempo with 10-15 minutes (or at least 1 mile) cool-down.
Tempo Workout #3
Just like intervals, but will help improve your Lactate Threshold because it’s done at your tempo pace. The recovery is kept to a short 60-90 seconds and the repetitions are generally longer.
1. Start with a 10-15 minute (or 1 mile) warm-up.
2. 3 x mile at tempo pace with 90sec jog recovery.
3. Finish with 10-15 minutes (or at least 1 mile) cool-down.
Tempo Workout #4
Similar to the sustained or traditional tempo mentioned above except in this run is called a lactate clearance run. Technically it’s a anaerobic threshold run.
The way to accomplish this is during your sustained tempo runs insert a 30-60 second surge at about 5k pace every 5-8 minutes. The surge will bring on more lactate into the blood stream. When you slow back into your tempo pace, your body will then have a chance to clear that lactate, even as you maintain tempo pace.
It’s a tough workout again, but it will train your body to process lactate more efficiently, which ultimately makes your lactate threshold pace slightly faster.
Tempo runs are an excellent way for runners of all levels to work on building their speed and strength.
These runs are also helpful for developing the mental toughness and stamina needed for racing, since you practice running at a pace that’s a little outside of your comfort zone.
To summarize, each of these types of workouts & their associated paces causes increased effort and physiological difficulty when completed. When we successfully run at these paces or training zones, you can ultimately race farther and faster more comfortably.
This was a busy week for me as I departed Monday morning for a week of business travel. This week I was in Denver, which is at altitude, where it can hard to run. The key during these weeks where you’re pressed for time and not always feeling fresh, is to try to plan your workouts in advance. Sometimes, flexibility requires that you run early or simply get in anything you can.
IMPORTANT – Following is a key point for any runner following a plan.
It’s important to be disciplined and do your best to follow a plan, but sometimes you also have to use common sense. I believe that to ensure success for a 1/2 or full marathon, it’s important to have a plan, but it’s not written in stone. There should be room for adjustments. At this point in my training (with the race about 6 weeks out), I sometimes feel the effects of what’s called, “accumulated fatigue.” It’s essential to be attentive to how you feel and how your body is responding to your training. We can’t just think of the plan and it’s workouts as a bunch of boxes to check. It’s important to speak with your coach regularly to provide him or her with feedback during your training.
In order to prevent over training, I like to plan some recovery weeks into my schedules. I’m also open to adjusting the schedules of my athletes when it makes sense (due to life getting really busy, fatigue, etc).
This doesn’t mean that you take the week off (unless you’re injured). Instead, you may cut back on the distance and/or intensity of your workouts. In my case, with a week at altitude, I completed a few more runs at an easy pace and simply accepted the effort and stimulus, while not being concerned about the pace of every run.
During this week, because of commitments most evenings and 85+ degree temps in Denver, I completed my runs early. I did a modified strength run, some 7-8 mile runs at easy pace and a short tempo run. Also, as you can see below, my available time on the weekend was minimized due to some family commitments. In summary, my weekly distance was slightly less than each of the last 4 weeks, but I completed some quality runs and set myself up for a good long run to begin Week 8.
Here’s the link to my Strava Dashboard so you can see the details of each of the workouts that I’ve completed as I train for my July 4th Marathon.
Monday May 21st – strength run
I had to get out the door early to complete this workout. By 6:45am I was running along the Columbia river on a crushed rock/flat trail. In this workout, I completed 2 x 2 miles at 6:30 (10k pace). Ideally this workout should be 3 x 2m, but I didn’t get started early enough so I could get to the airport for a 1000am flight. As with other strength running workouts, the purpose of this workout was to improve endurance (by running at a faster (than Marathon) pace) and improve lactate tolerance (running fast with heavy legs). Although this workout can be run on a track, I find that running it on marked trail is far more appealing.
My pace was a little slow the first 2 mile. I did run faster (more on target) the 2nd 2 mile interval.
1 mile warm-up at easy pace Strides 2 miles at 13:20 + 6 minutes recovery jog 2 miles at 12:50 1 mile cool down at easy pace.
Run Distance, Time & Average Pace: 7.2 miles, 56:50 minutes, ave pace 7:52
Tuesday May 22nd – brisk run
My first full day in Denver. I got out early and ran around Washington Park (one of the bigger parks on the south side of Denver). Even though I had run a strength workout the day before, I felt fresh throughout this run and actually ran a number of miles near 7 min pace. I wasn’t consciously trying to pick up the pace, I just felt good and moved a little faster. I doubt the effects of the altitude had hit me. After the run, I completed 10 minutes of conditioning exercises (push-ups, mountain climbers, planks, etc). The purpose of today’s workout was to recover from the previous days’ strength run and just get some miles on my legs.
Run Distance, Time & Overall Pace: 8.8 miles, 1:06:45 & 7:33/mile
Wednesday May 23rd – Easy Run
Today was an example of why it’s important to keep easy runs, easy. After 2 relatively difficult runs (strength & then medium distance at a brisk pace), I did not feel strong or well rested. It could have been the altitude catching up to me or maybe that I was just tired, I’m not sure, but as I ran alongside my sister (who was biking), from the beginning of the run to the end, my legs felt heavy. So, I decided to keep things easy, not elevate my heart rate too much, not worry the pace and just get easy miles on my legs. The purpose of this workout was recovery and build my aerobic fitness.
Run Distance, Time & Overall Pace: 7.0 miles, 55:58 & 7:54/mile
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Thursday May 24th – Off Day
Business meetings all day and dinner with family at night. Rest & Recovery Day
Friday May 25th – Another easy run
I just wasn’t feeling it again today. My guess is that poor sleep and the travel to/from Denver caught up to me. So, I completed another easy run, although this run included a big hill near the end.
Instead of getting in the planned long (9 mile) tempo run, I decide to just adjust the schedule and make it more of a recovery week. With 6 weeks until the marathon and more business travel each of the next few weeks, it’s better to listen to my body with these 7 mile runs at relatively easy pace, than to push through with tired legs. I’ll push the tempo to the next day.
Run Distance, Time, Pace: 7.1 miles, 54:45, 7:37
Saturday May 26th – Shorter Tempo
I’m finally at sea level. However, I was out of the house early for a 2 hour drive up to the Tacoma area, so I could watch the Washington State High School Track Championships. This is an all day event, but I came prepared with my running gear, with the hope of getting in any kind of run. When a gap in the events opened up, I took opportunity to run and was able to get out for an hour. Remarkably, after an easy mile, I felt really fresh, so I decided to gradually pick up the pace and turn the workout into a Tempo run at Marathon Pace. Below are my splits. I was able to get in quite a few miles below 7 minutes/mile without any strain. I knew that the next day I would not have much time to run, so getting in a 5+ mile tempo was perfect. Although I would have been happy with just getting in about 5 miles easy (to continue my rest week), this run was another marathon specific workout. The more of these that you can get in with proper rest, the better.
Run Distance, Time, Pace: 7.0 miles, 50:02, 7:07
Sunday May 27th– Easy Run + Strides
Family commitments today. With only an hour after Church, I completed 5 miles at an easy pace + strides right in front of my house. I felt good. It was important to go easy because tomorrow will be a 17.5 mile long run.
Are you “stuck” at a certain half or full marathon time and wondering what you can do differently with your training so you can make improvements? I’m often approached by runners with this request. They are following a 16 -20 week plan and putting in miles each week, however the results don’t meet their expectations. A common root cause is that their plan doesn’t have sufficient recovery between difficult workouts. Eventually (much sooner if you are older (40+) runner) they don’t get the full benefit of the training that they desire. In this post, I will offer a solution that has proved successful for one of the world’s best marathoners.
Olympic marathoner Meb Keflezighi switched a few years ago from a weekly to nine day training cycle, also called a microcycle. He realized that he needed more recovery between hard and long workouts. I was intrigued by the concept, so I did some research to find out more. What I discovered is that extending the training cycle from 7 days to 9, 10 or 14 days is not new. The main benefit of rethinking how to train is primarily to enhance recovery.
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The typical seven day cycle is how we’ve always trained, but it really doesn’t have any meaning to the human body. What we really want to do is apply a stress or hard workout and then allow the body to recuperate. To get the best results, we need to incorporate both the workout and recovery to ensure adaptation.
How The 9 Day Cycle Works
A 9 day cycle works because we can actually incorporate 3 micro-cycles of 3 days each into the cycle. On day 1 we can complete a hard/stress workout like a long run. Days 2-3 would be recovery runs at an easy pace with cross-fit and conditioning or plyometrics on at least one of these days. We would then complete 2 additional micro-cycles in the same manner. The other hard workouts would include tempo and some kind of intervals (doesn’t have to be on the track). I recommend scheduling and completing a tune -up race, like a 10k or 1/2 marathon during one of your cycles.
Not only does a slightly longer training cycle make sense for older and injury prone runners, but it can be particularly beneficial for busy professionals that don’t always have the time to fit in the challenging workout necessary for a half or full marathon.
Long Runs, Tempos and Track Work
The longer training schedule allows us to keep the same workouts such as track, tempo and a long run, that are all part of a typical seven day cycle, but now we can spread these workouts out more. The end result is that the runner will be recovered and ready for higher quality training.
One of the challenges with extending your training cycles is being able to complete your long run on the weekends while still giving yourself recovery time. For those not limited to running long on weekends because they have some flexibility in their schedules, a mid-week long run as called out in the extended cycle may be perfect.
Alternatives to 9 Day Training Cycles
Another option to nine day cycles is two week or month long blocks. The same approach would be to plan for specific key workouts within the period and then take however many easy days necessary. A two week cycle may be easier to fit in the typical weekend long runs that many complete with a group.
Rules of the Program
One rule of training with extended cycles is that you’re not allowed to cram missed workouts at the end of the cycle. You’ll have to incorporate these missed sessions into your next cycle of training. Also, it’s essential that your rest days and easy days remain in place. Unlike most 7 day schedules which typically have Tuesday track and Thursday tempo runs and don’t allow much room for a missed workout which could result in 2 hard workouts back-to-back, the 9 day program allows for sufficient rest between stress workouts.
Another challenge is simply adjusting your schedule. Give yourself time to adjust and allow your body to adapt. Make sure you try a couple of nine or 10 day cycles before you decide to switch back.
A few of the runners that I coach have agreed to try a 9 day schedule over the course of this Summer as they train for a Fall Marathon. I am currently using something similar to the following schedule as I train for the upcoming Vancouver Half Marathon. If all goes well, I will use this type of schedule as I complete my marathon training for Portland.
Typical 9 Day Training Cycle
(note Days 3,6 and 8 have option for rest)
Day 1 – Long Run (90 minutes – 2 hours+ as called out in your plan) Day 2 – 30 – 40 minutes easy + 20 minutes conditioning (core and strength work) Day 3 – 40 minutes easy or rest Day 4 – 60 minutes (15 minute warm up, 30 minutes of fartlek or intervals on the track or hills, 15 minute cool down) Day 5 – 40 minutes easy Day 6 – Rest or Cross Training (elliptical, stationary bike or rowing machine with bodyweight exercises) Day 7 – 60 – 75 minutes (15 minute warm-up, 30 – 45 minute tempo or some kind of increasing uptempo pace, 15 minute cool down) Day 8 – 40 minutes easy or rest Day 9 – Cross Training for Marathons + 25 minutes conditioning/strength training
All runners must find a schedule that works best for their needs and abilities. This may mean you need to extend your schedule. The good news is that doing so can help you avoid injury and help you achieve your goals.
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