• Skip to primary navigation
  • Skip to main content
Operation Move

Operation Move

Online Running Coaching

  • About Me
    • Contact me
  • Blog
  • Podcast
  • Coaching
  • Run Club
  • Ebooks
  • Downloadable Plans
  • Bookings
  • Shop
    • My account
    • Cart
    • Checkout
  • Show Search
Hide Search

Workout of the Week: Wave Tempo

Zoey · September 7, 2015 · Leave a Comment

13
SHARES
ShareTweet
SubscribePinterestMail

A tempo run is designed to challenge your threshold and get your body used to sitting on that pace. Technically it should be the pace that your body is creating lactate at the same rate it is able to get rid of it, so it should feel hard but mostly comfortable. The brilliance of a wave tempo is that by moderately overloading your threshold and then only allowing minimal recovery you are going to see some improvements in your threshold that you wouldn’t see in a steady state run.

wave tempo

Ideally you would want your steady pace to be 5% slower than tempo and your fast pace to be 5% faster. This is just a guide:

3:30 Tempo (3:20 min/km fast, 3:41 min/km steady)
4:00 Tempo (3:49 min/km fast, 4:13 min/km steady)
4:30 Tempo (4:17 min/km fast, 4:44 min/km steady)
5:00 Tempo (4:46 min/km fast, 5:16 min/km steady)
5:30 Tempo (5:14 min/km fast, 5:47 min/km steady)
6:00 Tempo (5:43 min/km fast, 6:19 min/km steady)
6:30 Tempo (6:11 min/km fast, 6:51 min/km steady)
7:00 Tempo (6:40 min/km fast, 7:22 min/km steady)
7:30 Tempo (7:09 min/km fast, 7:54 min/km steady)
8:00 Tempo (7:37 min/km fast, 8:25 min/km steady)
8:30 Tempo (8:06 min/km fast, 8:57 min/km steady)
9:00 Tempo (8:34 min/km fast, 9:28 min/km steady)

If you are more comfortable with a 3km distance as opposed to a 6km run – just change the intervals to 500m instead of 1km.

Running coaching is available through our Far and Fast programs, or you can sign up for one of our custom plans.

13
SHARES
ShareTweet
SubscribePinterestMail

Moving running, tempo, workout of the week

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Email
  • Facebook
  • Instagram
  • Twitter
  • YouTube

Copyright © 2023 Operation Move · All Rights Reserved · Powered by Mai Theme

  • About Me
  • Contact me
  • Sitemap