Tempo Tuesday: Why speed work matters (Even for beginners)

I am not a running coach or PE teacher. But passing along the advice I got from my running coaches, I can tell you that YES, speed work matters. 

I used to think speed work was only for “real” runners. You know, the ones who fly past you in races. But then I realized that even casual runners benefit from a little push. 

WE ARE ALL REAL RUNNERS. 

Tempo runs—also called “comfortably hard” runs—help build endurance, improve pacing, and make regular runs feel easier. And the best part? You don’t have to be a speed demon to do them.

Here is how one of my coaches told me to do a simple tempo run:

1. Warm-up – Easy 5-10 minute jog/walk. Whatever is comfortable for you.
2. Work Phase – Run at a pace where you can talk but not sing for 10-15 minutes.
3. Cool Down – Slow jog or walk for 5 minutes.

That’s it! You don’t need fancy watches or track workouts—just a willingness to push a little.

Speed work doesn’t have to be intimidating. 

It’s just about getting comfortable with discomfort and seeing what your body is capable of. 

Give it a try!

Thanks for following my journey. Now, if you excuse me I got a TEMPO run to get it done.