This is where you start off at an easier pace and gradually increase your speed as your run goes on. I firmly believe in and am massive fan of ‘progression tempo’ sessions. Tempo sessions should be constant running without taking breaks but rather use the float as recovery. If short distance goals are your target then ideally you want to be doing 4k – 10k worth of tempo volume. This is a section where you reduce your speed by about 10%, giving the body a slight break before you start your next tempo set. It’s also a great idea to add in a ‘float’ within your tempo sessions. I know it’s tricky when doing tempo in a group and it starts getting competitive with the speed constantly picking up, but trust me you’re far better off sticking to your plan, rather then getting caught up into what turns into a race and leaves you fatigued for a few days. When your session is done you shouldn’t feel as if you have emptied the tank – that’s not the point, save that for racing. You should be able to say a few words but not hold a conversation. It should feel like you’re ‘working’ but not ‘racing’. I classify tempo running as follows: 85% effort level, a pace somewhere between your 5k – 21k pace.
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