Thank you to Vuori for sponsoring this video - performance apparel that’s built to move in and styled for life. Head to https://vuori.yt.link/pxlwc2U HOW TO RUN A TEMPO + MY favorite Tempo Workouts 1. Determine Distance (Or time) - this can vary depending on event but in my opinion good training will have a mix of longer/ shorter tempos. Some common distances include. I do a mix of this distances because the paces varies between them. 5-10km might want to do more of the shorter tempos and marathoners might want to do more of the longer tempos BUT both have a place in each program. - 4-6mi/7-8k (20-30mins) - 8-12mi+/11-20km (30-70min) 2. Determine Pace - for me the shorter the tempo the quicker I tend to do it. For the ranges above I normally run about HMP for tempos around 4-6mi and MP tempos longer than that. My tip here is always adjust based on effort! Depending on other factors like course, fatigue or weather these paces may feel different day to day. Some of my favorite TEMPO-ish workouts are - 5miles (25-30mins) @ Half Marathon Pace - 8-10miles (50-60mins) @ Marathon Pace - 2x4miles (2x20mins) w/ 5-7mins rest First set at MP, 2nd set if you feel good work down to HMP - LONG RUN- 8-10miles at Long Run pace followed by 6-10mi at MP (this one can be challenging but good for run MP on tired legs INTERESTED IN UCAN? I am happy to be apart of team UCAN! Check out this link for a 30% off & free shipping on their 12-pack variety box! Discount will automatically be reflected on page :) http://ucan.co/woods? INTERESTED IN COROS? Use my affiliate link and code below! :) Use Code: AWood when buying a watch to get a free watch band (band must be added to cart) https://dada.link/YB_HNt INSTAGRAM: https://instagram.com/adammwoodd?igsh... TIK TOK: https://www.tiktok.com/@adm_wood_?_t=... STRAVA: https://www.strava.com/athletes/adm_wood