Level Up Your Speed with the Tempo Sandwich Workout
Get better at changing gears by combing speed and threshold work in this speed-tempo-speed workout for runners.
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Strength and Speed
Combining strength and speed into one workout is an extremely effective way to challenge your metabolic and cardiovascular systems so that you can sustain faster running paces for longer distances.
Think of this type of workout as a sandwich where the “bread” or bookends of the workout will be tempo efforts run on the top road at your lactate threshold pace, while the “meat and cheese” (or veggies!) filling will be speed intervals run on the track.
Forcing your body to switch gears, even when you’re tired, is a great way to simulate racing conditions and force positive physiological adaptations.
There’s a sample tempo-speed-tempo sandwich for each of the four major distance disciplines below. Enjoy!
Tempo-Speed-Tempo Sandwich Workouts
Always begin and end each workout with a 1-2 mile warm up and cool down.
5k Distance
- 2 miles at tempo/threshold pace;
- 4 X 600m at mile pace, using the 200m jog back to the start for recovery;
- 1 mile tempo.
10k Distance
- 2-3 miles at tempo/threshold pace
- 3-4 X 1,000m at 5k pace, using the 200m jog back to the start for recovery
- 2 mile tempo
Half Marathon Distance
- 4 miles at tempo/threshold pace
- 4-6 X 1,000m at 5k pace, using the 200m jog back to the start for recovery
- 2-3 mile tempo.
Marathon Distance
- 4 miles at tempo/threshold pace
- 4 X 1,600 meters at 5k-10k pace, with 200m jog for recovery
- 4 mile tempo
You can tweak the length of your tempo efforts and number of intervals based on your current level of fitness and where you are in your training program. Beginners can start with just a mile of tempo on either side of a few sprints on the track.
This is a high-volume, high-quality workout, so make sure you focus on recovery in the 2-3 days after the workout.