Let's tackle tempo running, a topic our very own Coach Carola has been discussing this month in the ZOOMA Run Club: You know, running isn't just about sprinting towards the ice cream truck. Sometimes, it's about setting a pace that's just a smidge outside your comfort zone and maintaining it for a longer duration - a beautiful pain-sweat symphony we like to call "tempo running."

So, what's the big fuss about tempo running? Glad you asked. Tempo running is like the secret sauce to building endurance, increasing speed, and, quite frankly, elevating your running prowess to rock star status. It's the type of workout that pushes your body to run faster for longer periods without turning your legs into wobbly jelly. Let's break it down:

• Intensity: Think of it like this - on a scale of 1 to 10, where 1 is a leisurely stroll through the park, and 10 is running like you're being chased by a swarm of bees, tempo running sits at a solid 6. It's comfortably hard - you're putting in the effort, but you're not gasping for breath.

• Benefits: Now, this is where the magic happens. Tempo running helps increase your lactate threshold (LT) - the point at which lactic acid starts to build up in your muscles. With a higher LT, you can run faster and longer without experiencing muscle fatigue. Plus, it builds mental toughness and stamina, adds variety to your training, and leads to gains in speed.

• Variety: Because, let's face it, doing the same run every day can get as stale as a two-week-old loaf of bread. Throwing a tempo run into your routine not only keeps your body guessing but also helps develop slow and fast-twitch muscle fibers.

So, why not mix up your training and throw in a tempo run? You'll be amazed at how it can transform your running game. And remember, whether it's your first tempo run or your hundredth, the ZOOMA Run Club is here to support you. So let's lace up, hit the pavement, and show that ice cream truck who's boss!