Thursday Tempo

Tempo runs are considered a secondary, but very important, workout to run in addition to hard track intervals within a training cycle. The objective of a tempo run is a longer, sustained effort, at a moderate pace. Hill and fartlek workouts are also incorporated into the Thursday workouts every few weeks. Tempo and hill workouts are very different from the shorter, faster intervals of the Tuesday track workouts.


  • 6:15-6:30pm: Group gathers at workout location
  • 6:30pm: Workout starts


A few of our tempo/secondary run locations in Arlington are:

  • Bluemont Park Tennis Courts (601 N Manchester St)
  • Long Bridge Park (1200 Crystal Dr)
  • Roosevelt Island

The Run

Once the group is all together, we start out on a two to three-mile easy warmup together. We then stop to re-group before starting the workout. The tempo (or hills) is at your own pace, which for a tempo is usually around your half-marathon pace. This will be hard, but not as hard as Tuesday track interval pace, and you should be able to sustain it for the duration of the workout.

Once we all finish the workout, we stop for another few minutes to catch our breath, then run a final easy two or three mile cooldown together as a group. This is a great way to get in a fantastic workout and longer mileage day, which will reap huge rewards in your race times!

Considering joining the NOVA team?

Come run with us at a Tuesday evening track workout to see what we're all about.

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