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A Step-by-Step Guide to Tempo Runs | Strength Running
Tempo runs are beneficial for virtually every runner – from milers to marathoners, tempos are nearly ubiquitous. In college, we ran tempo runs during cross country when we were training for the 8km distance. We also ran them during the base phase for indoor and outdoor track (even though I was focusing on the 3km and 5km distances).

Why Tempo Runs Are an Absolute Must ... - Road Runner Sports
If you run cross-country races, a hilly tempo run can help you gain strength and stamina. The key is to maintain your effort no greater than tempo run pace up hill and no less than on down hills—which will require you to speed up and slow down accordingly: Warm up — 5:00. Easy — 10:00. Tempo on hill — 20:00. Easy — 10:00. Cool down — 5:00

Five Workouts for Cross Country | Fleet Feet
Because of its unchanging nature, it can sometimes be challenging to simulate what you’ll encounter in a cross country race. A workout consisting of two tempo runs with a series of hill sprints in the middle can give you the chance to adapt to these inconsistencies. Start with a 10- to 15-minute tempo on flat terrain.

5 Essential Cross Country Workouts Explained | STACK
RELATED: Flexibility for Cross Country Runners During a tempo run, you run at a speed 15 to 30 seconds slower than your race pace and at roughly eight out of 10 on the exertion scale. Tempo runs...

The Tempo Run
Tweet. The tempo runis a valuable training unit component that should be found in the microcycles of both middle-distance and distance runners, including cross country athletes. The name is derived from a musical term that refers to a recognized “rate of speed”. The rate of speed, or tempo, used in training distance runners is the ground speed employed at the individuals lactate threshold (LT) pace to reach exhaustion.

4 Ways to Train for Cross Country Running - wikiHow
Fartlek is Swedish for "speed play," and this workout is a variation of interval training meant to prepare you for the varied pacing of cross country runs. Instead of alternating between an intense and easy workout, your pace will vary between intense and moderate. A good fartlek workout can last anywhere from thirty minutes to an hour.

3 Ways to Be Great at Cross Country Running - wikiHow
Tempo runs are 20-30 minute runs at a pace that’s slightly slower than your racing pace. They should be challenging but not exhausting. Tempo runs are a good way to build your endurance and train your body to handle fast paces over long distances. Do 1 tempo run per week.

The High School Runner: TEMPO RUN
The tempo run is a workout that can be conducted at any time of the year. Although it is mostly used in training for the longer distances, 10k and up, it can be equally effective for high school cross country 5k and track distances. The purpose of a tempo run is to build aerobic efficiency.

Cross Country Running Tips | Cross Country Workouts and ...
Long runs, tempo work, and long and short intervals interspersed with maintenance and recovery runs are the basic building blocks of training. For cross country, however, you’ll need to incorporate...

Tempo Runs | What are Tempo Runs and Threshold Running?
A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels,...

 

 

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* Latest Cross Country 101 News

       *** News Filter: "Tempo-Runs"

 

 

Howard takes aim at posting consistent 15-minute times  Effingham Herald

Cross Country Running Tips | Cross Country Workouts and Training  Runner's World

Training John Lester with Amador Valley coach Jason Oswalt  MileSplit

A healthy mix of real & virtual racing – weekend roundup  Fast Running

Tempo Runs | What are Tempo Runs and Threshold Running?  Runner's World

Running Workouts | Jared Ward Running Workout  Runner's World

4 Ways Endurance Runners Can Spice Up Their Workouts  STACK News

Interview with Legendary Coach Bob Larsen  Runner's Tribe

Cross country glossary: Get to know the basic and advanced terms  NCAA.com

Train Like You'll Be Racing - How to Train During Coronavirus  Runner's World

Learning how to run: Inside the first season of cross country at Minnesota Crookston  Crookston Daily Times

26:59! How Chris Solinsky Transformed a "Glorified Tempo" Into an All-Time Upset and Performance  LetsRun.com

A Step-by-Step Guide to Tempo Runs  Lifehacker

This 59-Year-Old Marathoner Just Set a World Record  Outside

Tempo Run Workouts | Running Workouts for Speed  Runner's World

Lewis Moses on the benefits of tempo running - AW  Athletics Weekly

 

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