Whether you're training for the Gold Coast marathon, Sydney's City2Surf or even the Brisbane Bridge to Bridge, tempo runs are a great way to increase your speed and stamina for any distance.
Tempo runs should be run at a pace slower than you would sprint, but faster than you would pace yourself at if you were planning a long run. This is not a High Intensity Interval Training (HIIT) run. You need to decide on the speed and keep it consistent throughout the distance. It sounds hard, and we're not going to lie - it will be hard. (But not to the point where you want to lie down in the gutter and wait to be scraped off the side of the road). In other words, you should be able to formulate coherent sentences, but not chatter away like a monkey.
Try incorporating a tempo run into your training at least once a week. Stretch to warm up and make sure you are wearing comfortable shoes and your laces are securely tied. You don't want to be stopping to retie them.
For the first 10 to 15 minutes start out at an easy jog to warm up. Once you've warmed up, keep going but pick up your tempo for half an hour (remembering, you're going fast and steady, but not sprinting). If you're struggling to do a half hour, break it down to 15 minute chunks with a 2-minute recovery period where you keep moving.
When you've finished, don't just lie down on the nearest park bench. Slow back down to a slow jog for a cool down. Finish up with a stretch and rolling out your muscles with a recovery roller.
If you find tempo running too easier, increase your distance. Then when it comes to race day, you'll sail across that finish line feeling like a champion.
rebel is an official event partner for the City2Surf.