Jaybird Running Program

Training Session 2


Objective: Improve Running Tempo

TEMPO – The objective is to increase your bodies ability to operate at higher intensities for longer periods of time. Tempo runs require you to run just beneath your lactic threshold pace (when you begin to fatigue and slow down).

Training within close proximity to your threshold requires the body to adapt and therefore increases your body's ability to process the accumulative lactate within your bloodstream during periods of high intensity.

Begin with either 4 x 5min or 2 x 10min efforts and rest between efforts until recovered.

As you become accustomed to the duration, increase by only another 10 minutes.

Tempo Training Video

Do you like videos? Me too. Here is my training video for session 2 on how you can increase your running tempo ahead of City2Surf.