PUBLISHED 12/29/2003
I had a friend with an infamous racing strategy: He'd rocket into the lead at the sound of the gun. Unfortunately, his "out-like-a-lion" start resulted in too many "in-like-a-lamb" finishes. In racing terms, finishing like a lamb means you'll probably be sheared, slaughtered, and served up with mint jelly by your competitors.
Ironically, runners who start fast and finish slow often suffer from a lack of confidence. They're like the braggart who tries to compensate for low self-esteem by puffing himself up. And runners who consistently start too fast are almost always guaranteed a slow finish, which then erodes confidence even further.
Luckily, there's a great workout that can end this confidence crisis. Called the "progressive tempo run," this workout will teach you to start easy and finish strong. Don't be surprised if it also improves your times.
Get Progressive
A classic tempo run is usually 3 to 6 miles at a comfortably hard pace, which translates to about 20 seconds per mile slower than 10-K race pace or 30 seconds per mile slower than 5-K race pace. A progressive tempo run starts slower than tempo pace, but gradually ups the ante every few miles until you're running slightly faster than tempo pace. A progressive tempo run is also typically longer than a regular tempo run, so you need to build up to this workout over a 4-week period.
Here's what your first progressive tempo run should look like if your tempo pace is, for example, 8 minutes per mile:
Week 1: 8 miles Total
2 miles at 8:40 mile pace
2 miles at 8:20 mile pace
2 miles at 8:10 mile pace
2 miles at 8:00 mile pace
This is one continuous run where you drop your pace 20 seconds per mile after the first 2-mile warmup, then 10 seconds per mile every subsequent 2 miles to finish at your tempo-run pace (whatever that pace may be). It helps if you can run this workout on an accurately measured path or road.
Week 2: 9 Miles Total
2 miles at 8:40 mile pace
2 miles at 8:20 mile pace
3 miles at 8:10 mile pace
1 mile at 8:00 mile pace
1 mile at sub-8:00 mile pace
This week, add a mile at 8:10 pace to increase your volume. Also try to run your last mile just a bit faster than tempo pace. This prepares you to finish fast and confident.
Week 3: 10 Miles Total
2 miles at 8:40 mile pace
2 miles at 8:20 mile pace
4 miles at 8:10 mile pace
1 mile at 8:00 mile pace
1 mile at sub-8:00 mile pace
During week 3, you add another mile of volume to bring the total to 10 miles,
the highest you'll go. Your last mile remains the fastest.
Week 4: 10 Miles Total
2 miles at 8:40 mile pace
2 miles at 8:20 mile pace
3 miles at 8:10 mile pace
2 miles at 8:00 mile pace
1 mile at sub-8:00 mile pace
This last week, you move the 10 miles around a bit to run an extra one at your regular tempo pace, while still finishing fast.
The key concept with the progressive tempo run is the step-down in pace every couple of miles. It forces you to be patient early on, and teaches you to run faster as your legs fatigue.
Do this workout once a week for a month, and you'll develop the strength and confidence you need to finish all your workouts and races strong. At which point, your competitors will just have to find another use for their mint jelly. Skin lube, anyone?
Ed Eyestone, a two-time Olympic marathoner and men's cross-country coach at Brigham Young University, has a master's degree in exercise physiology.
