Tempo Runs

Aerobic capacity, not speed, is usually the limiting factor in how fast you can race, even for a distance as short as the 5K.

Three distinct types of progression runs — that finish faster than started — to incorporate into your training plans, plus their unique benefits.

Want to break up a tempo workout and get all the benefits? Try these short cruise intervals.

Abdi shares how he has prepared for the Tokyo Olympic marathon, how he keeps going strong, and how he always manages to bring his best game when it matters.

Start training now to run your fastest 5K in 10 weeks! Our downloadable plan details every day's workout toward your 5K PR.

Over two to three months, take the time to practice your race pace with tempo runs. Trust us, the work will pay off.

To race the perfect mile, a runner needs to possess an equal balance of strength and speed. Follow this 8-week, race-specific training plan to develop both and run your PR.

Fine tune your training efforts by learning the specific ways each type of workout — steady state, tempo, VO2 max — should feel.

One of the simplest types of speed work, progression runs add variety and intensity to your training while requiring minimal recovery.

This challenging workout prepares your mind and body to hang on strongly after having to go out fast from the gun.

An amateur who trained with a top elite team shares three of their multi-pace killer workouts plus lighter versions for mortals getting marathon-fit.

This tough workout preps you to run fast on tired legs and excels at getting you marathon-ready.