Tempo reps within a long run

Timing within the run
Tempo reps can be placed at different moments during the long run:

  • One rep early (just after the warm-up) and one late (before the cooldown)

  • One rep in the middle and one near the end

  • Any point in the run that makes sense based on how you feel

There is no fixed rule—placement should remain flexible.

Vary the terrain
One major benefit of tempo work during long runs is exposure to different terrains:

  • Uphill and downhill sections

  • Soft surfaces and harder paths

Technical terrain can be valuable but comes with higher injury risk. Holding tempo pace on technical trails requires experience—use your judgment and prioritize safety.

Vary the timing
Do not perform tempo reps at the same point in every long run. The goal is to avoid routine. Varying the timing challenges the body, improves adaptability, and prevents the long run from becoming predictable.

Running with others
Running with training partners is encouraged. If others can’t match your tempo pace:

  • Complete your tempo rep at your planned pace

  • Regroup afterward

Do not slow the tempo to accommodate others—this is your workout.

Respect the tempo pace
Tempo pace is controlled and sustainable—not a sprint. Running faster than prescribed increases the risk of early fatigue and can turn the final part of the long run into a struggle.