Tempo Run Training

Tempo Run Training Plan (3 Mile Working Set)

Dynamic Warm-Up (5 exercises, 30–45 sec each or 10–12 reps per
side):
• Leg Swings (Front-to-Back & Side-to-Side) – loosens hips and hamstrings.
• Walking Lunges with Twist – activates quads, glutes, core.
• High Knees – drives heart rate up, engages hip flexors.
• Butt Kicks – warms up hamstrings.
• A-Skips – improves running mechanics and cadence.

Running Warm-Up:
0.5 miles easy jog (conversational pace, keep heart rate low).
Working Set – 3 Mile Tempo Run:
Run at tempo pace: comfortably hard, about 80–85% of max HR, or the pace you could sustain for ~1
hour of racing. You should be able to say short phrases, but not hold a full conversation. If new to
tempo runs, break into 2 × 1.5 miles with 1–2 min jog in between, then progress to full 3 miles
continuous.

Core / Abs Circuit (2–3 rounds, 30–40 sec each, 15 sec rest):
• Plank (front)
• Russian Twists
• Bicycle Crunches
• Side Plank (each side)
• Mountain Climbers

Cool-Down Stretches (Hold 20–30 sec each):
• Standing Quad Stretch
• Seated Hamstring Stretch
• Figure-4 Glute Stretch (lying on back)
• Hip Flexor Lunge Stretch
• Cat-Cow Stretch (for spine and core release