Chi Marathon by Danny Dreyer

Author:Danny Dreyer
Language: eng
Format: epub
Publisher: Touchstone

TEMPO RUNS

Tempo runs offer the opportunity to practice running at your projected race pace (whatever that might be for you), if it applies. These runs are generally 4–8 miles in length, depending on your conditioning level. We recommend this for runners with a good command of the ChiRunning technique and Form Focuses. The goal of this workout is to familiarize your body with what your eventual race pace feels like.

How to: Start off in second gear and slowly increase your lean over the length of the run until you finish in third gear. During this run, practice all of your Lean Focuses and always remember to relax more as you increase your lean. Your goal with this run is to move with a steady cadence and to slowly increase your speed throughout the run without increasing your effort level. This means you’re not working on getting stronger and faster, you’re working on getting better at creating the conditions for speed to happen by making the necessary adjustments to your technique. Use your metronome to keep your cadence steady. If your cadence is consistent, you’ll stay more efficient as your speed increases.

Here’s a sample 4-mile tempo run. If you’re training to run a half marathon at an average pace of 9:00 per mile, you would start off running slower than the average and end up running faster than the average.

Mile 1: 9:06

Mile 2: 9:00

Mile 3: 8:55

Mile 4: 8:50

The average for these four segments is approximately a 9:00 pace.

Race Pace Tempo Run: When the schedule tells you to do a run at race pace, you’ll need to estimate your projected race pace from your most recent Time Trial and plug in that number as the overall average you’re shooting for. Then follow all the same instructions for the tempo run, above.

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