Tempo runs are critical for developing your strength. They improve your stamina and help you develop both confidence and a sense of pace.

An example of a tempo run is to warm-up with an easy ten minute jog, stretch and then run for 20 to 25 minutes at tempo pace. Tempo pace is ten to fifteen seconds per mile slower than your 10K pace.

One may ask what's the physiological secret behind tempo training? Tempo runs raise your lactate threshold velocity, the running speed above which fatigue sets in quickly. As your lactate threshold velocity increases, you'll run at faster speeds without getting tired.

These runs are an excellent "bridge" to racing; they require you to run hard for relatively long periods. I suggest you run tempo runs weekly for three months leading up to your competitive season.

Paul Greer is an associate professor in Health and Exercise Science at San Diego City College and coach of the San Diego Track Club--the largest running club in San Diego.

                                            

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