Tempo running can work wonders for your marathon finishing time: a study published in the Journal of Strength and Conditioning found those who did regular tempo running were 18 per cent faster over 26.2 miles than those who avoided tempo sessions.
But be warned: the odds of experiencing an injury during the first six weeks of training were four times higher in those who did tempo runs.
How to do tempo runs without getting injured:
Do:
- The golden rules of first-time marathon training.
- Consider doing them on softer surfaces.
- Tempo like a pro.
Don't:
- Push too hard (think 7/10 in terms of effort).
- These are the worlds fastest marathon runners.
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