Hi there my running friend this is Coach Claire Bartholic, the Planted Runner, and this is the

Run to the Top Podcast, one of the first and only running podcast dedicated to making

you a better runner with each and every episode. We are created and produced by the

expert team of running coaches at runnersconnect.net where you can find the

best running information on the internet as well as running coaching plans to

fit every runner and every budget.

Running is a lot like baking a cake. With the right ingredients, the right tools, the right

recipe, and some experience in the kitchen, you can craft a restaurant-worthy gourmet dessert.

On the other hand, if you simply throw a bunch of

random things in a blender and pop it in the oven, you might get something edible,

but it's highly likely that it's going to be amazing. Following a recipe with quality ingredients will have a far

higher chance of success. Same is true for endurance running. There are plenty of ingredients, recipes, and tools for creating a great race

experience and no one method is superior for every runner. But there are some tried and true ingredients that come up again and again because they're so useful and effective.

Just like staples in your pantry, there are staple workouts that you'll want to stock up on.

Today I'd like to talk about the tempo. Now the tempo has quite a few flavors so I'll go over the different variations and names.

We'll get into when to use it, how often, and when to add a little spice.

To help me out, I invited my fellow runners connect coach and 216 marathoner Dylan Bellis to the

run to the top to give his take on the tempo. So a tempo run is a very broad term to represent running at a sustained pace for a

specific period of time.

Typically, these are going to be around anywhere from,

it can range from 60% all the way up to 90% of your Haray Max.

I find that a lot of runners kind of will be

...