In this episode I take complete a key mile tempo session, on paper it is 15x60s Intervals with 30 seducing seconds rest. But for fun we did 16 reps. Also we changed 60s to 300m.

If your doing this workout take note that the purpose of a tempo workout is to comfortably challenge your body getting close to the red line, but not crossing it—helping increase your body’s ability to process oxygen. For this workout, 15x60s at a tempo effort (run it at 75% effort), with a short 30 seconds of recovery between each interval.

You've done this workout right if you finish feeling satisfied that you put in a good effort, but with knowledge that you had stayed in third gear the whole way, and could have done another five intervals had you been required to.

Make sure you do a good 10-20 minute jog before and after your workout to both prep and relax your muscles.

“This workout is a toothache it hurts, but you can survive. The goal is to use these intervals to train your body to relax through the discomfort, concentrating on controlled breathing, and good form. The more efficient you can run at tempo pace, the more efficient you will learn to become when running at faster paces too.” Nick Willis

This episode is supported by Days Brewing (AD).

Use the following code to get 15% of your Days Brewing orders from www.daysbrewing.com

MARCUSRUNS15

To listen to the full podcast interview with Nick Willis where he provide insights into mile training and his longevity in the sport: https://podcasts.apple.com/gb/podcast...

Follow me on my social channels
Instagram:   / marcus_runs  
Podcast: https://podcasts.apple.com/gb/podcast...
Strava:   / strava  
Website: https://marathonmarcus.com

Ways to help support my work:
  / arunnerslife  

Shot using iPhone Pro 13 and GoPro Hero 10

Cover Photo by George Tewkesbury @g.t.photos on Instagram

#running #Tracksmith #fitness #MiddleDistanceTraining