The first interval should be your slowest and the last one should be your fastest. You shouldn't feel wiped out at the end of a speed interval. Remember, speed is a by-product of good technique. Your exertion level should feel about the same on your last interval as it did on the first.
More: 2 Workouts to Make Marathon Race Pace Feel Easier
Tempo Runs
Tempo Runs should be run at your projected race pace, and are generally 4 to 8 miles in length, depending on your conditioning level. If you can, do your tempo runs on flat terrain.
- The goal of a tempo run is to slowly increase your speed throughout the run without significantly increasing your effort level.
- Start off in second gear and slowly increase your lean over the length of the run, finishing in third gear.
- Relax more as you increase your lean.
- Use a metronome to keep a consistent cadence (strides per minute) as your speed increases. ChiRunning recommends a cadence of 170 to 180 strides per minute. If your cadence is consistent, you'll be more efficient as your speed increases.
Here's a tempo run example. If you're training to run your marathon at an average pace of 10 minutes per mile, you would follow this formula:
- Mile 1: 10:15
- Mile 2: 10:10
- Mile 3: 10:05
- Mile 4: 10:00
- Mile 5: 9:55
The average for these 5 miles is approximately a 10-minute per mile pace.
