First attempt at tempo running during a 4k - Bridge to 10K

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First attempt at tempo running during a 4k

Equi-geek profile image

Hi all,

Still a noob to life after C25K. I have reservations about running faster than ‘comfy’ during longer runs, as I am scared of injury, or just being too exhausted and being sick - which goes back to a cross-country run at school when I was 11. I normally shuffle along at a higher HR than where I am supposed to be (180-ish), so it isn’t like I am slacking off even when I am comfortable.

So, today, I was a bit worried about a planned run in my training plan that was 10min jog, 3min ‘tempo’, 10min jog. Quick google of what tempo runs were, took me to Runners World. I visualised what I though it should feel like (well, I am a geek!) and headed out.

I’d picked a familiar route where I knew it wouldn’t coincide with an uphill gradient 😉 and worked out it should be about 4K, so I set off at 5k pace. Wow, was I unprepared for the humidity this morning!!! I wasn’t hot, sun-wise, but for some reason I find I struggle. Still, I kept going and started to listen out for the tempo-run cue.... which didn’t happen. Turns out there is a volume issue with my music and the app voice. So a quick glance at the watch as Queen came on the playlist and I picked up the pace a bit for 3-ish minutes. It felt like a long 3 minutes 🤣 even though I wasn’t at max effort. I was surprised how much ground I covered!

Slowed back down to the comfy pace and was pleasantly surprised it felt comfy again very quickly (or maybe that was because I was going downhill now!) I did the last 10min perfectly fine and only slowed down because I have the 5k Parkrun on Saturday.

Either way, today was a great confidence giver. I’d found slower gears during C25K. I’m chuffed I am now finding faster gears too - and surviving! I can see where the tempo was in my HR data - really interesting! The map I’ve attached here shows most green after that ‘dot’ where is says ‘Hook St’... that was the tempo bit until the next left corner 😁.

Happy running everyone!

14 Replies
Ang33333 profile image

Well done! And it was deceptively warm this morning. The dog won't go for a walk so I know it's warm again! I did an intervals thing last night and did a fast 4 min. It was difficult! I have my happy slow pace and speeding up is hard! 😁

misswobble profile image
misswobbleGraduate10 in reply to Ang33333

Nothing wrong with going steady and taking care It’s the way forward 👍😃🏃‍♀️

Good luck and have lots of fun 🙂

Equi-geek profile image
Equi-geekGraduate10 in reply to Ang33333

Yup! I think it is mentally and

Physically hard - kudos to anyone working on speed right now -

Well done Ang!

mountaindreamer profile image

Well done, Equi-geek! Sounds like you’re getting the hang of this pace thing...😊👍❤️🏃‍♀️

I’m still a bit confused by all these different run intensity terms. 🤔 I never seem able to hold a conversation when I run, apart from odd words to people I pass, so am not sure if that means I’m at my “tempo” speed normally. And I don’t seem able to maintain my “fast” speed for long at all when I try random Fartlek style runs - certainly not for 3mins!!! 😖😧 (I admit I’m a teeny bit envious that you get a 180 bpm pulse, though, as my pacemaker can’t even go that high!! 😂😂❤️)

Tasha99 profile image
Tasha99Graduate10 in reply to mountaindreamer

This might help:

Well done! I’m scared to do intervals outside 😂

mountaindreamer profile image
mountaindreamerGraduate10 in reply to Tasha99

Thanks Tasha, that’s really helpful. If I put in my Parkrun PB to date then it means I should really be training much slower than I do for most of the week. So I’ll need to work on that.

I find it hard when people talk about heart rate zones, because I have no natural heart rate, and my pacemaker doesn’t necessarily behave how you might expect with exercise.

Equi-geek profile image
Equi-geekGraduate10 in reply to mountaindreamer

Glad I am not the only one a bit confused! I am in ‘experiment mode’ and won’t beat myself up if I over-do it and can’t finish. But I don’t envy you having to cope with a pacemaker!!

mountaindreamer profile image
mountaindreamerGraduate10 in reply to Equi-geek

That’s why I decided to choose Fartlek-style speed work instead of structured intervals. My pulse rate went lower for Laura’s Speed podcast intervals than for my standard slower longer runs, so I knew my pulse wasn’t behaving right. Fartlek lets me just speed up and slow down randomly depending on how I feel, so no risk of me passing out or anything! 😂❤️

Lorijay profile image

Well done Equi. I think it's great to add variety and different challenges to our running. Now that I know I can do 10k I too am going to add some different challenges to keep me motivated and excited along with my longer runs. Go you :) :)

Equi-geek profile image
Equi-geekGraduate10 in reply to Lorijay

Thanks Lorijay! I’m just starting out heading towards 10K and the Great South (hopefully) so going to be an ‘interesting’ summer 🤣 Not too proud to walk a bit 😉

sallenson profile image

Well done anyway!! Don't stress about the "words", not important. (Tho there have been a few Big Swinging Dick comments on other posts about people misusing some "sacred" terms like "recovery runs".)

Ignore the zealots i say. Go out and run around. Just have fun. Some faster bits, some interval-type things. But mostly slow, especially on the long runs.

Sounds like you have "gears". Brilliant you!! ❤❤👍

Equi-geek profile image
Equi-geekGraduate10 in reply to sallenson

Thanks sallenson! 🤗 I’m planning to head out tomorrow for a slow and steady ParkRun. It still amazes me that I can run so regularly - even these ‘short’ 4ks 🤣 and enjoy it - who knew!... 🤷‍♀️

sallenson profile image
sallensonGraduate10 in reply to Equi-geek

We've all gone weird....😁

Equi-geek profile image
Equi-geekGraduate10 in reply to sallenson

🤣 yep! 😁

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