One of the most confusing terms we runners have is "tempo."

Tempo can be anything from 5k pace to half marathon pace and can feel anywhere from a medium effort to just about all-out.

With a pace and effort range like that, no wonder runners are confused!

In the simplest terms, a tempo isn't a race pace. It's used to describe the pace you need to run to cross the line from medium to hard effort over a certain period of time.

At first, it's not so hard.

But by the end, it's really tough.

Without getting too scientific here, a tempo is the highest pace you can sustain for 40-60 minutes (yes, that's a wide range).

Tempo workouts are distance runner staples because they they work on a key component of your training--stamina (speed plus endurance).

If you'd like to learn more about the science and how to use tempos in your training, click below.

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ask me anything

Q:

I live in a hilly area. Should I drive to a flat place or find a track for some of my runs?

A:

I live on the ridge in a mountain area, so I can relate. Every run over two miles starts downhill and finishes uphill and probably helped build my strength and speed over time.

It's perfectly fine to run rolling hills for most of your runs as long as you are accounting for the difference in your effort level with your pace. That means that an "easy" run should be gentle and slow, even if you are running uphill.

If you are trying to get faster, ideally you want to spend your speed days on the flattest terrain you can find. This allows you to use great mechanics and fast feet while also running paces that don't have to be adapted for the terrain. A track is perfectly suited for speedwork, but any relatively flat stretch can work.

It's also very helpful if you are running a flat race like Berlin or Chicago to spend some long runs on flat as often as you can. Flat courses can be deceptively difficult if you are not prepared due to the constant repetitive muscle use.

TLDR: No, you don't have to, but sometimes, yes, you should.

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podcast

Get ready to be inspired.

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Imagine a 3-pack-a-day smoker for 20 years who finally quits. And then goes on to not only qualify for the Boston Marathon multiple times, but accomplishes her fastest times in her sixties and is still going strong.

Today I’m re-sharing my conversation with Amiee Cords on this encore run of the Planted Runner Podcast.

We’ll go over

• Her incredible story from smoker to smoking fast,
• The lessons she’s learned along the way, and
• Her advice for continuing to improve even as you age.

Amiee is a member of my PR Team and she’s been a delight to have onboard. When you are ready elevate your running, join us here.​

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inspo

“You can, you should, and if you're brave enough to start, you will.”

— Stephen King

Have a great run today, Coach Claire

P.S. Are you ready for a breakthrough in your running this fall? Join Amiee and the rest of the PR Team for coaching, community, and so much more. You don't have to do this alone!

Thank you for being a part of the Planted Runner community!

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My mission is to help runners just like you reach goals they never dreamed possible through science-backed training and plant-based nutrition.

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Since 2016, I've helped thousands of every day runners become fitter, faster, and stronger with truly customized training and coaching.

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I also love to share what I have learned from my own journey starting as a non-runner to a 2:58 marathoner at age 42, as well what I have learned coaching runners, completely FREE. I do that every week in this newsletter and on the Planted Runner Podcast.

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