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5 Types of Runs You Can Do Instead of Tempo

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I quite enjoy a good tempo run now, but that wasn’t always the case. I think I used to run tempos at a more flat out kind of pace which is why I hated them so much, now I’m much better at moderating that pace so it’s more sustainable and feels less like dying. But there are times when a continued sustained effort just seems like a whole lot of work and I like to change it up a bit. Here are some runs that you can do (with built in rest periods) which will do the same job that a tempo run does – increasing your speed and getting you nice and comfortable sitting on your anaerobic threshold.

Pyramid

This run is set up with periods of fast running, with 1 minute of recovery running in between.

(3,4,6,8,4,3) 

These are the fast run intervals and in between each you would run 1 minute at a recovery pace.

Progression

400m Progression intervals have fast become my favourite.

400m Sprint, 400m Steady, 400m Fast, 400m Recovery x 5.

I love how this is set up because you get a recovery period between each hard effort

30:20:10

This is also a progression run and it looks like this:

5 x (jog 30 seconds, steady 20 seconds, sprint, 10 seconds), jog for 2 minutes, Repeat x 3

So each of the 30:20:10 makes up a minute, so you do that for five minutes, then you got for 2 minutes as a recovery and then you repeat three more times. It’s shown great results in improving a 5k time.

HIIT

This is a really easy and effective one.

12 x (2:00 Walking, 30 second sprint)

Often when you start longer intervals can be hard to wrap your head around, so this is great to get you started.

5:2

The key to this one is that the 2 minute section is run at a steady pace, not at a recovery pace. So it looks like:

6 x (5:00 Fast, 2:00 Steady)

Great for endurance, because you aren’t getting a real recovery period in it. And making that transition from steady to fast can be quite challenging.

So there you have it! I’m a big fan of finding a type of run that you enjoy for the outcome you need rather than trying to stick out on a workout that you really don’t enjoy. 

Don’t love hills? Here’s a workout that you might like

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Almost everyone starts off with a pathological fear of hills. Which is totally normal. In the beginning running is hard enough without actually having to run up hills as well. But there are few things that will do as much for your speed, endurance and strength as hills will. Sorry to be the bearer of bad news.

Where I live it’s all hills. No matter where you go. Probably the flattest 10km run I could do around here would still be around 130m of elevation. And I’ve really learned to love them and not just because I don’t have a choice!

The thing is going downhill is really, really, really fun. It’s almost as much fun as you can have as far as running is concerned. What you notice if you ever have a heart rate monitor too is that going downhill, even if you are sprinting, your body is recovering and your heart rate will drop accordingly. And although there are so many things to be gained from running uphill there are significant benefits to downhill as well. And one of those things in particular is that you are showing your body what it feels like to go really fast, probably faster than you would be capable on the flat. And your body will remember that and replicate that. Which is pretty cool!

Most people are pretty familiar with hill repeats and a lot of it involves sprinting up hill which can be a bit intimidating at first because it feels a bit like dying. And while I still think you should do that, here is a workout that can introduce you to the fun off hills.

You can either find a hilly course, or just use one hill to go up and down that’s completely up to you and it depends on where you live and what’s available. But the trick is to pick a course – can be 5k or 8k or 10k – whatever you are comfortable with and take it really easy up the hill – walk occasionally if you need to, but just aim for a nice consistent easy pace up the hill and then bolt down it as fast as you can.

Yep! It’s that easy. You might find that you even start to love those hills a bit too.