Steal A Pro’s Workout: Cameron Dye’s Thursday Tempo Run

  • By Jené Shaw
  • Published Aug 13, 2014
  • Updated Aug 13, 2014 at 1:12 PM UTC
Dye on his way to the TriRock Philadelphia win. Photo: Swim Bike Run Photography

Throughout the year, dominant short-course racer Cameron Dye does a version of a tempo run every week.

The Workout

– Warm up easy for 15–20 min
– 2×15 min OR 1×25 min, starting at 25–30 sec above race pace and working down to race pace for the last mile
– Cool down

RELATED: Nail The Tempo Run

“I always think that’s a really productive workout—tempo workouts in general,” Dye says. “For me, not being a runner, that’s the best place to put myself in the hurt box and force myself to run when I’m tired. You can go to the track and do repeats, but I don’t know if that’s the best benchmark. But if you go out and try to hold 20 minutes at race pace [for Dye, that’s typically a 32-minute 10K pace], it’s a pretty good sign that you’re near the right place. It forces you to stay efficient throughout the whole thing because you’re trying to get faster as the workout goes on. So you’re starting in an uncomfortable place and getting more uncomfortable, which tends to be a good fitness builder.”

RELATED: Lukas Verzbicas’ Hardest Workout

More workouts from the pros.

FILED UNDER: Run / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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