4. Run Tempo Runs

These runs are normally run over a shorter distance, but at a higher pace than at which you normally train. Training like this means you can run longer before fatigue and lactic acid builds up and slows you down. It will also make your easy running pace or planned race pace feel easier – these runs are the key to improving your running speed. Tempo runs should be a “ comfortably hard ” pace that lasts from 20-40 minutes and up to 60 minutes for more advanced runners. They should not be an all-out effort that has you gasping for breath, but a challenging pace that you feel you can maintain.