The Tempo Progression I Use With Beginners to 2:09 Marathoners

Today I wanted to break down how I actually build tempo workouts across an entire season and why most runners are either progressing them too aggressively… or not progressing them at all. One of my most popular videos ever here on YouTube was explaining what tempo running actually is, but in this video, I wanted to go way deeper and show you the real structure behind how I scale tempo sessions from beginner runners all the way to advanced marathon builds. I walk through the exact progression I use with athletes, from broken tempos like 4x4 minutes all the way up to monster sessions like 2x20 minutes and 30+ minute continuous efforts. I also explain why I alternate broken and straight tempos, how recovery intervals change the physiological stimulus of the workout, and why pacing (not fitness) is usually the thing holding runners back from getting the full benefit of tempo work. We also dive into lactate threshold, durability, aerobic volume, and why so many runners accidentally turn tempo sessions into races. The most important thing I want runners to understand is that workouts don’t exist in isolation. Tempo training is part of a bigger system. The goal is to build the aerobic strength and pacing discipline that actually transfers to race day. If you’ve ever wondered how to structure tempo running properly across weeks and months instead of just randomly picking workouts off the internet, this video will give you a roadmap! Happy Training! ➡️ Watch my Running: Explained Series:    • Running: Explained   Series ➡️ Watch my Original Video on Tempo Runs:    • Tempo Runs: Explained (Dr. Jack Daniels vs...   ➡️ Sign Up For My Newsletter: https://brantstachel.activehosted.com... ⸻ Relevant Links 🚨 Get Your First Month of Coaching with Brant for just $20🚨 https://teamrunrun.com/coach/brant-st... 🚨 FREE TOOLS I CREATED FOR RUNNERS 🚨 https://www.runfastandfree.com/free-t... ⚠️ TAKE THE MARATHON READINESS QUIZ NOW ⚠️ https://marathon-readiness-quiz.score... Mental Performance Coaching with Brant Stachel: https://calendly.com/cepadminteam/15-... Get my Book “Fast and Free” on ‪@amazon‬: https://a.co/d/00twBZ6d Learn More about ‪@teamrunrun‬: https://teamrunrun.com/ Fuel Your Training with ‪@fuelgoods‬ (AFFILIATE LINK) https://fuelgoods.com/?ref=Brant ⸻ Follow Brant Stachel & Fast & Free Performance Coaching    / @brantstachel      / @fastandfreepodcast     / brant_stachel     / fastandfreecoaching     / brantstachel     / strava     / fastandfreewithbrant     / brantstachel     / brant-stachel     / brantstachel   Visit My Website: http://runfastandfree.com Coming Soon, Substack: https://www.substack.com/@fastandfree ⸻ Listen to the ‪@FastAndFreePodcast‬ on Your Favourite Podcast Platform ‪@Spotify‬: https://open.spotify.com/show/2jI6TBv... ‪@Apple‬ Podcast: https://podcasts.apple.com/us/podcast... #marathontraining #temporun #runningtips #endurancetraining #runningco