What are tempo runs?

Question

provide an example of one that is good for me.

I am 15 and can do a 5K in about 19:30

Answer 1

A tempo run is a run of moderate length that works on the stregth endurance and a little bit on anaerobic threshold.

I consider this a hard day in terms of training, but it is probably the easiest of my hard days.

So for you a tempo session would be a continuous run of 30 - 40 minutes. Start with a 10min warmup the 20-30 min tempo then 10 min warm down.

The pace of this (you are around 6-6.30 mile pace for your 5km) should be 30 - 60 secs slower than you 5km pace. It is a pace faster than your normal running speed, it gets you into your racing stride but you are not really pushing yourself.

Hope this helps.