This is an important running workout to add to your weekly routine. It will help improve aerobic development and simulate the energy system required on raceday. It is a very intense workout of tempo intervals that progressively gets longer with 2 minute rest periods in between. The rest periods are designed for incomplete recovery as the intervals get longer.

Tempo Interval workout

10 minute easy warm-up

4 sets of 20 second stride outs. A stride out is a short burst of intense running. First stride out should be 85% of full sprint speed, second 90% and so on.

Tempo Interval #1 - 4 minutes long

2 minute easy run for recovery

Tempo Interval #2 - 6 minutes long

2 minute easy run for recovery

Tempo Interval #3 - 8 minutes long

2 minute easy run for recovery

Tempo Interval #4 - 10 minutes long

2 minute easy run for recovery

Tempo Interval #5 - 12 minutes long

2 minute easy run for recovery

10 minute Cool down

Click here to see my Garmin Heart Rate Data that goes along with this workout.

A tempo run (also called anaerobic threshold runs, lactate threshold runs or just threshold training) is basically a moderate duration steady state run done at threshold pace, which is the effort level where your body’s ability to clear lactate can no longer keep up with lactate production.

You’re probably wondering how you’re supposed to know how hard of a pace this is. Good question.

If you have access to a heart rate monitor, this would be at about 85% of your maximum heart rate. You can also just go by feel, though. A tempo run should be done at a pace that is uncomfortable, but not impossible, to maintain. It’s faster than  you’d like to run, but nowhere near the intensity level of an all out sprint.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.