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Building Tempo Run One-Hour Workout

  • By Jené Shaw
  • Published Jul 16, 2013
  • Updated Jul 16, 2013 at 4:57 PM UTC
Photo: Shutterstock.com

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s workout comes from Heather Leiggi, a USAT Level I coach and professional triathlete in Philadelphia. “I like to use this workout to teach athletes about pacing,” she says. “It’s a great workout for those who like to go out hard in races and training sessions. It forces them to hold back a little early on and build into the set to gain a sense of what if feels like to run under control in the beginning—if they go out too hard, they won’t be able to get faster.” Instead of using heart rate, Leiggi will often give her athletes specific paces.

RELATED: Understanding Your Natural Run

Building Tempo Run

Warm-up
20 min including 5 mins of choice drills and striders

Main Set
10 min in HR Z3, 10 min in HR Z3/Z4, 10 min in HR Z4

Cool-down 
10 min easy jog

More one-hour workouts.

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FILED UNDER: Run / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a five-time Ironman finisher and a USAT Level 1 certified coach

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