FINDING YOUR TEMPO PACE

Ready to get back to work?

It’s been a while since we’ve consistently gathered midweek, and many runners have been asking when things will start to come back together. While we’re not officially rolling into our next training block yet, there’s a shared desire to run with a bit more intention and start rebuilding rhythm.

This workout is meant as a soft re-entry. It offers structure without pressure and creates a bridge between unstructured running and the more focused training that comes later. Trails remain central to what we do, but flat, controlled sessions like this can be a useful tool when used thoughtfully.

Designed by Coach Eve, this session is the first in a short series of workouts she’ll be leading over the next few weeks. Each one is built to be approachable, adaptable, and purposeful, with an emphasis on pacing, control, and steady progression rather than forcing fitness too early.

—The Ascend Trail Running Team

The Workout

Warm-up

15 minutes of easy running
Dynamic drills:
- Walking high knees
- A-skips
- B-skips
- C-skips
- Karaoke
- 1–2–3 drill

Strides

2 × 200 meters, relaxed and smooth
Focus on posture and turnover, not speed.

Main Set

2 × 2 miles at tempo effort
2 × 400 meters at a fast but controlled effort

Recover with easy jogging or walking as needed between segments.

Cool Down

Easy running until fully settled

Why This Works Right Now

The two-mile tempo reps provide enough duration to settle into a steady, “comfortably hard” effort without tipping into race intensity. You’re working, but not straining. Breathing is controlled, and the pace feels sustainable rather than forced.

The short 400s at the end introduce faster running once you’re already a bit fatigued. These aren’t sprints. They’re about staying relaxed, maintaining form, and reminding your legs how to turn over without losing control.

As a whole, the session builds confidence and efficiency while keeping the stress appropriate for this point in the season.

Finding the Right Tempo

Don’t get caught chasing exact splits.

Coach Eve’s guidance here is simple: start the first tempo rep by feel and let the pace settle naturally. If you’re racing your watch or forcing the effort, back it off. Tempo running should feel repeatable and controlled, not like a test.

A simple check:

Harder than easy running
Breathing is elevated but manageable
You could hold the effort longer if needed

What’s Coming Next

This workout is the first of several sessions Coach Eve will be sharing as we ease back toward more consistent training. Over the next few weeks, the focus will remain on thoughtful progression, sound mechanics, and staying patient as fitness builds.

If you’ve been itching to run with a little more purpose again, this is a good place to start. Stay tuned for what’s coming next.

Thinking About Joining?

If you are new or curious about Ascend, Wednesday nights are a great entry point. Each workout is structured to benefit a wide range of paces and experience levels. Whether you are training for a race or simply looking to run more consistently, you are welcome to join us and see what structured trail training is like.

See you on the trails,
The Ascend Trail Running Team

Have Questions?

We are here to help. Reply to this email, or reach out via ascendtrailrunning@gmail.com.