Tempo Run for the Non-Negative-Split Runner

This is based on Competitor's Workout Of The Week: Tempo Run–With A Twist!.*

I Don't Do Splits
Well, at least not the kind a runner measures pace every mile. But I do the ballet splits, if that interests you.

Runners ask me if I run by splits, meaning a certain even pace every mile. The answer, no. As A-type as I may be and super organized, I am not A-type when it comes to my splits. In fact, I barely look at my GPS watch while running. If I do, it's a glance to get a feel for what a 7:10, 7:30, 7:45, 8:00, or 8:30 pace feels like; and distance so I know when to stop running if I'm on a new route.

I find it's best to learn your pace by feel rather than being guided by a watch that could be easily forgotten or die during your race.

I Run by Feel
I run by how I feel: physically, mentally, and sometimes emotionally (though the latter, I don't recommend unless it's on a tempo run day).

The below tempo run w/ a twist is what I have been doing similarly all along. Because I run by feel, naturally my tempo runs will have some sprints sprinkled in, like this:

Longer Version
Warmup: Run easy 15-20 minutes, follow with 6 x 20-second strides.
Workout: Run 30-60 minutes (or up to 9 miles–tops!), at your half marathon race pace. Every tenth minute throw in a 1-minute “burst” at 5K-10K effort followed by an immediate return to half marathon pace.

My cool down usually is .3-.5 mile of brisk walking and then stretching.

There is also a Shorter Version. Click here....

*I am not a running coach. This is simply me sharing how I do tempo runs; sharing with others to let you know, you do have options when it comes to tempo runs.

Happy running!