Adding Tempo Runs During Your Peak Marathon Training

Here's how to add tempo runs to your weekly sessions during your peak marathon training.

Tempo runs should not be too SHORT or too SLOW.

Typically 20 minutes is sufficient. You need to get the muscles working hard for a sufficient length of time for the muscles to become proficient.

But as your marathon goal is, you should run 8 to 10k at tempo speed.

Do this challenging long-tempo run once or twice during your weekly training.

After your warm-up, run 10 kilometres at the easier end of your tempo pace range.

Jog for five minutes, then do another 10K at a tempo pace.

Maintaining that comfortably hard pace for so many kilometres will get you into shape for long distances.

Initially, the pace would feel uncomfortably hard, but as you become fitter and stronger, the pace becomes "comfortably hard".

Of course, this TEMPO run is for the more advanced runner.