80/20 Running
less structured but focused on maintaining steady intensities at about 65 to 85 percent of your maximum sustainable power output.
Chris Carmichael • The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. (The Time-Crunched Athlete)
They take a lot out of you, so they will appear only about once every 7 to 10 days in the training plans; a tempo run is almost like being in a race, which means you will need time to recover afterward.
Koerner Hal • Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
- Third, add intervals and tempo runs that emphasize efficient running over hard running.
David Roche • The Happy Runner: Love the Process, Get Faster, Run Longer
tempo runs provide perfect opportunities to fine-tune your race day plans.
Luke Humphrey • Hansons Marathon Method: A Renegade Path to Your Fastest Marathon
If you want to run a marathon successfully without getting injured, spend four days a week doing short runs, one day a week running long and hard, and two days a week not running at all. Now, that seems like a pretty smart schedule to me if you want to do anything challenging and sustain it over a long period of time. A few moderate days, one hard
... See morePeter Bregman • 18 Minutes
How they fall in the periodicity of your training is important. You need to have sufficient training to build up a base for these races, and you also must have time to recover afterward.