Tempo Runs

Welcome to Go Faster Training workouts
As always, please consult a physician before starting an exercise regemin. Go Faster Training is not responsible for the health of the users accessing this information. Utilize it freely, but at your own risk.
The information provided herein is based on my personal experience and to share quality workout regemins with those interested parties.

WORKOUT TYPE: Aerobic Stamina
FREQUENCY: Once (Up to twice) per week
GOALS:
     Primary: Heart Rate
     Secondary: Speed

The goals of these runs is to build Aerobic stamina. The HR should be in zones 3-4. You are trying to maintain a quick pace without going into the red zone, thus burning you out too quickly. A good schedule of these intermixed into your weekly training plan will improve aerobic fitness, allowing you to ultimatly run faster, for longer periods of time.

For this workout on a tread mill or outside, run easy for 3-5 minutes first. Keep that HR in zone 2 for this period. Then slowly increase the pace upwards of 140's If you're under 30, then into the 150's. Figure 80% of max there abouts. Try your best to avoid sprints, or heavy breathing. You should be able to speak in sentences. Not hold a conversation. But definitly sentences with a co-runner efficiently.

Good luck and have fun running!