I always love how supportive Charles is, I agree that the price should be raised up, $1 is a steal. I think $5-10 would make sense. Just cause I’m already a member I have no qualms. 😅
Yo.... Just did my first half ever and got a 1:40. Started running this year and so happy with it. Hated running at first lol. I can really appreciate the work you put in man. Now I want to put in more mileage so I can build my base up for faster speeds in a spring marathon. My heart rate spikes easily after 7:15/min pace Would like to get to run at sub 3:30 pace for the marathon
I’m a 6hour Marathoner putting in the work daily 😂 at 246lb when i started training in Jan was 308. I love your videos man inspiring and informative for us novices keep going
would love to see your review the new Tempus 2- especially in terms of those who don't require a stability shoes, but desire some extra support for long runs, thanks for your work always Yowana!!!
Thanks Emily! I typically don't buy upper updates but I did see doctors of running said the upper update significantly changed the ride - so I will pick up a pair to test hopefully once they go on sale
that is a very interesting topic, and it shows how different the definition and the use is. As i am staking up my claim for the next running decade over the next 5 or 6 months, it is a good reminder to rethink my personal definition and use of tempo rins going forward.. This also shows one often neglected aspect of running.......change is a much overlooked part of running, going through phases and being willing and able to open doors to get into new fields and adventures, to stay curious and mobile, thanks for the valuable insights
Thanks for the tips! You could become a running coach! I'm already hearing you talk to me while running anyway. Especially when I'm on a run and feeling tired. "Get in those Miles! Build up your base!" Hoping to do my first marathon in 2025. Would love to do 3h30. But 4 would already be very good for me.
I personally adopted the definition where tempo paces as the paces at the zone between VT1 and VT2. VT1 is ventilatory threshold 1 (basically aerobic threshold) and VT2 is ventilatory threshold 2 (practically lactate threshold). So in a properly setup 5 zone system this is zone 3. In a 3 zone system, this is zone 2. Anyway, I agree though tempo run is unbroken and at a pace faster than normal easy running paces so mostly falling into this zone 3. Most people's marathon pace also falls into this zone.
Yowana continue those 100mile reviews mate You are the standard everyone else is trying to live up to You out perform the entire believe in the run crew
I have to agree. Kofuzi is close. I'm not saying better. Just the only one I've found who's even close. But even he is getting free trips and may have bias because of the perks. I watch him as much as anyone besides our guy here. Most channels I don't watch at all.
I usually do tempo run the day before specific long run to pre fatique my legs for the long run. But not more than 10miles maybe over including warm up cool down
I bet, if you try replicating the best runs from the pre-marathon season (the Nike Streakfly marathon run and Nike Pegasus Turbo OG double run days), you'll get to the desired performance level fastest. :D Just kidding, tempo runs are my favorite, nothing better than running long with the ~elevated heart rate. Intervals are also fun, because I oscillate between "I'm dying", and "I'm good now", "I'm dying again".
Yowana, is the Supwell app still good value if one is not based in the US? Obviously it's harder to buy and sell if were not local but I'm interested in the other benefits. Thanks!
I’d say so. I’m not looking to buy gently shoes yet (and I haven’t) but I’ve gotten a lot of value from others in the community. From shoe reviews to run reports, it’s been great learning from others as well as cheering them on.
I used a local marathon (super hilly) as a training day for my goal marathon back in March. I took it easy for most of that run then negative split it pretty good. Recovered well from it so I’m definitely doing it again as I want to do this local marathon every year regardless. But you have me reconsidering my strategy. I may just go out for 5 miles moderate pace. 16 mile goal pace tempo. Then 5 mile cool down type thing. If I can hold it. This course isn’t a ideal PR course lol. I just want to support local. But that race is 1/25/25 then the actual marathon im considering chasing PR on is 2/15/25. 3 weeks apart. This sounds pretty ideal. Or am I crazy.
When you're starting to add marathon pace tempos in the middle of the long run (ala Daniels), do you remove the Thursday tempo runs from your weekly workouts? What do you replace it with, if ever? Also congrats on the PR! Was insane seeing the negative splits on the tracking app.
Thank you! And yeah when I started doing the long marathon pace workouts on Sunday, I went down to two workouts per week - a shorter, faster interval style workout on Wednesday and then the long run. I needed more recovery from the Daniels long run workouts so that worked well. Also that is how Daniels sets it up in the 2Q plans - I followed his workouts closely with some minor modifications for the last 6 to 8 weeks
@@supwell Makes sense! And yeah I'm basing my last 6-week mesocycle on Daniels' long runs too. For the Wednesday workouts, are you doing those at long-ish reps at HM-pace, or much shorter and faster? I would check your Strava but it's down right now lol
I did the 2Q plan for 101 to 120 miles per week so a lot of those final workouts were at his T or threshold pace. I took them between 5:35 and 5:45 per mile which would roughly be half marathon pace. And then he had some short and faster intervals in those workouts too (his "I" pace) and I took those reps between 4:50 and 5:00 per mile, which would be roughly 1 mile race pace. If you have the book btw this is on page 244 - I followed everything exactly from the second run of week 6 to the end. Taper week I added more mileage but other than that followed the plan to a T (no pun intended 😉)
5 weeks before a marathon i would personally treat a half as an all-out race and attempt to PR/get the best result for my current fitness. there's plenty of time to recover so it's a great opportunity to test fitness and practice the race morning routine. i wouldn't taper down mileage much before but after the race i'd take the next few days easy and potentially skip the midweek workout/scale back significantly depending on how i'm feeling
awesome video dude! what's your max HR? i just started running and i just now discovered stuff about HRs. im 28m and my max HR is 210 after 3 months of running that's the highest. my resting is 49. i asked 2 different cardio doctors and they said nothing to worry about, it's different from each person. mine is probably from genes as my brother also have 207 max HR. so i stopped believing people from reddit telling my max HR is abnormal.
Thank you! My max heart rate is probably in the 190s - I don't train by heart rate so I don't worry about it too much. Around 200 definitely isn't out of the ordinary. It's different for everyone. I put together a video here about my thoughts on heart rate training - key for me is to focus on effort and purpose of each workout and let that be the guide of the run. Heart rate can def be helpful when starting out tho to get a feel for what effort level feels like ua-cam.com/video/PEVgK_oU1g8/v-deo.html
Yeah man, thats absolutely fine! Im a 39y old male, still around 200bpm max. Took me some time to understand my Zone 2 is between 135 and 152. Half Marathon average HR was 185bpm three weeks ago.✌️✌️✌️
He’s probably not the only one to say it and I know he’s an old read (not recent read) for you, but chapter two - Jack Daniels says not to increase intensity and workload simultaneously.
Yeah 100p - the one I was thinking of used the specific phrase "double jump" talking about not having both the pace and duration of a race be more than what we've done in training. And he said for the marathon we should run longer than the time we'll be out there during training - I actually think it might have been the magness science of running book
@@supwell that was my other guess because it was a familiar phrase to me and that’s the only other running book I’ve read haha. But it was longer ago and I didn’t dig it out. That book is informative but reading it almost feels like you’re doing work, like when I had to read Great Expectations in 7th grade. Not unenjoyable but it’s more “satisfying” than “fun.”
Is Hansons against goi g too fast during long runs? I am doing the beginner targeting a 345 and my last 16 miler is this weekend… I am debating doing a pickup at the end and doing 18 since that won’t violate the 30% rule
If you've been consistent with the 16 milers, doing an 18 with a fast finish won't be a big shock to the system. As I talked about in the video, I generally try to avoid increasing two things at a time - both pace and distance - so as long as the amount of time you're spending at race pace isn't longer than what you've been doing already during the tempos, it won't be an issue. Also btw fast finishing long runs is one of the best ways to build marathon specific fitness so that's a great workout
@ ok soooo I might have gone too fast and ended up running 18 with 8 mi at marathon pace mixed intervals and ended the workout averaging 8:30 which is my goal for the race (3:45) … I felt chest pain/tightness after the run and my left deltoid was sore (this may be related to carrying hydration tailwind in hand). Do you think this will positively affect my fitness heading into my 3 week Hansons taper Nov 16? Is it normal to feel chest tightness during or after the end of long runs at a harder pace?
Yowana what if it takes you 4 hours to run marathon? How do u put tempo work in? Would u do more aerobic easy long runs 3-3 and half hours min slower than m pace? Any advice for slower marathons? And trying break 340 330?
Interesting question. This last cycle was my first with 60 mile weeks. Usually ran six days/week, one speed/hard day, alternate long runs with 6-8 mile fast finish at half pace, and recovery run day after long run, 8-10 miles very easy, zone 1.5. I had thought about marathon pace tempos on weeks without fast finish long run, but didn't do that. I also raced a half, and paced a 10 mile race at my marathon pace during the cycle. Ran 3:47, my PR is 3:42. I think I could add in a marathon tempo like I had thought about.
The other thing I might change is my rest day, it was day before long run, but I might try a schedule resting midweek; I think Hansons does that. e.g., Long, recovery, easy, speed, rest, marathon pace/easy, easy.
A hobby jogger here. Do you all take the same nutrition during your race pace workout as you do for the race? I find it difficult to carry around multiple gels and water bottles. May be i just need to adjust my route to loops so i can stop by to refuel.
Great question - I don't do fuel during the midweek tempos since they're 90 minutes or shorter. I used the long runs to practice my fueling instead. I carry the Nathan speed draw flask with water in the bottle and gels in the zipper pouch. It's not too bad to carry - I've even used it for full marathons before. But I would highly recommend practicing fueling during the long runs in the last 8 weeks leading into the race
Tempo doesn’t have to be an unbroken run. You can easily do 3 x 10 minutes or similar and still get the same training stimulus, without it being quite so mentally taxing
Yes - you can get the same physical training stimulus by running race pace in intervals. However, a major purpose of the Hansons-style tempo runs as I have described in the video is to practice running at race pace without stopping, which is what we'll have to do on marathon day. So the mental challenge is a welcomed part of the marathon pace tempo run, not something to be avoided. Every coach does things differently of course, but this is my preferred approach and what I've found to be most successful for half marathon and marathon preparation
@@supwell I think it comes down to terminology and how you approach tempo runs. The Hansons style tempo runs that you describe are not what I would think of as tempo. I would define marathon pace as LT1 or ‘steady’ whereas tempo for me is usually run at between LT1 and LT2 heart rate, pushing up towards threshold as you get to the end of the session. Which means the sessions are shorter and can be broken up. Either way, your method and use of tempo is much more specific for the marathon
You might get more daily active users for free then once people dont wont to live without it is when you charge. Have you considered a loss leader strategy to get people to sign up for free. After they see the utility and love it then hit them with a subscription fee. 12 bucks aint a lot for a year but people have death by subscription fatigue these days and most are trying to use apps to detect and cancel subscriptions, not add more subscriptions to their credit cards. Anyway, good luck. Im sure itll be a success regardles how you get there.
Rocket Science it ain’t! Take 10 seconds off your per race km pace and hold it for 5 kms. If not quite a hard enough effort, take another 5 seconds off and run another 5K Continue until you find the harder effort spot that you can hold for 5K but takes work Every week add 2kms at tempo Before you know it you will be faster and injury free I’m 60 and this works
Rocket Science it ain’t! Take 10 seconds off your per race km pace and hold it for 5 kms. If not quite a hard enough effort, take another 5 seconds off and run another 5K Continue until you find the harder effort spot that you can hold for 5K but takes work Every week add 2kms at tempo Before you know it you will be faster and injury free I’m 60 and this works
This has to be the best explanation of a Tempo run I've heard yet, thank you.
Hard agree, need all exercise logic explained in this way
I always love how supportive Charles is, I agree that the price should be raised up, $1 is a steal.
I think $5-10 would make sense. Just cause I’m already a member I have no qualms. 😅
Yo.... Just did my first half ever and got a 1:40. Started running this year and so happy with it. Hated running at first lol.
I can really appreciate the work you put in man. Now I want to put in more mileage so I can build my base up for faster speeds in a spring marathon. My heart rate spikes easily after 7:15/min pace
Would like to get to run at sub 3:30 pace for the marathon
Congratulations bro!
Great video! Super helpful explanation of tempo runs, long runs, and how to progress! Thanks!
I’m a 6hour Marathoner putting in the work daily 😂 at 246lb when i started training in Jan was 308. I love your videos man inspiring and informative for us novices keep going
would love to see your review the new Tempus 2- especially in terms of those who don't require a stability shoes, but desire some extra support for long runs, thanks for your work always Yowana!!!
He doesn’t buy upper updates. It’s the same midsole as the v1; watch that review.
Thanks Emily! I typically don't buy upper updates but I did see doctors of running said the upper update significantly changed the ride - so I will pick up a pair to test hopefully once they go on sale
that is a very interesting topic, and it shows how different the definition and the use is. As i am staking up my claim for the next running decade over the next 5 or 6 months, it is a good reminder to rethink my personal definition and use of tempo rins going forward..
This also shows one often neglected aspect of running.......change is a much overlooked part of running, going through phases and being willing and able to open doors to get into new fields and adventures, to stay curious and mobile, thanks for the valuable insights
Good point about managing recovery on the tempo run. I'm trying to work back to a sub - 60 10K.
I feel like you are cooking some epic shoe review! 🔥
Thanks for the tips! You could become a running coach!
I'm already hearing you talk to me while running anyway. Especially when I'm on a run and feeling tired.
"Get in those Miles! Build up your base!"
Hoping to do my first marathon in 2025. Would love to do 3h30. But 4 would already be very good for me.
Aw yes, Firm Fellowship, boss! Will you be dusting off that Hyperion Max 2? Maybe not til tempo time.
I personally adopted the definition where tempo paces as the paces at the zone between VT1 and VT2. VT1 is ventilatory threshold 1 (basically aerobic threshold) and VT2 is ventilatory threshold 2 (practically lactate threshold). So in a properly setup 5 zone system this is zone 3. In a 3 zone system, this is zone 2. Anyway, I agree though tempo run is unbroken and at a pace faster than normal easy running paces so mostly falling into this zone 3. Most people's marathon pace also falls into this zone.
For a newbie like me, this is a great explanation. I can use this. Execute!
Keep putting in that work bro!
Yowana continue those 100mile reviews mate
You are the standard everyone else is trying to live up to
You out perform the entire believe in the run crew
*And the run testers crew too
I have to agree. Kofuzi is close. I'm not saying better. Just the only one I've found who's even close. But even he is getting free trips and may have bias because of the perks. I watch him as much as anyone besides our guy here. Most channels I don't watch at all.
Great vid!
just brought some skyflows keen to see how they go
Awesome enjoy! For me they opened up after 10 to 20 miles so give 'em some time to shine
I usually do tempo run the day before specific long run to pre fatique my legs for the long run. But not more than 10miles maybe over including warm up cool down
Do you go fast on the long run tho?
I bet, if you try replicating the best runs from the pre-marathon season (the Nike Streakfly marathon run and Nike Pegasus Turbo OG double run days), you'll get to the desired performance level fastest. :D Just kidding, tempo runs are my favorite, nothing better than running long with the ~elevated heart rate. Intervals are also fun, because I oscillate between "I'm dying", and "I'm good now", "I'm dying again".
Yowana, is the Supwell app still good value if one is not based in the US? Obviously it's harder to buy and sell if were not local but I'm interested in the other benefits. Thanks!
I’d say so. I’m not looking to buy gently shoes yet (and I haven’t) but I’ve gotten a lot of value from others in the community. From shoe reviews to run reports, it’s been great learning from others as well as cheering them on.
I would love an actual training plan from you. I’m picking up the tips, I’m putting things together but I would love the full plan.
I used a local marathon (super hilly) as a training day for my goal marathon back in March. I took it easy for most of that run then negative split it pretty good. Recovered well from it so I’m definitely doing it again as I want to do this local marathon every year regardless. But you have me reconsidering my strategy. I may just go out for 5 miles moderate pace. 16 mile goal pace tempo. Then 5 mile cool down type thing. If I can hold it. This course isn’t a ideal PR course lol. I just want to support local. But that race is 1/25/25 then the actual marathon im considering chasing PR on is 2/15/25. 3 weeks apart. This sounds pretty ideal. Or am I crazy.
does Supwell support runners in AU ?
tempted to sign up, but unsure if us aussies can cop the shoes
When you're starting to add marathon pace tempos in the middle of the long run (ala Daniels), do you remove the Thursday tempo runs from your weekly workouts? What do you replace it with, if ever? Also congrats on the PR! Was insane seeing the negative splits on the tracking app.
Thank you! And yeah when I started doing the long marathon pace workouts on Sunday, I went down to two workouts per week - a shorter, faster interval style workout on Wednesday and then the long run. I needed more recovery from the Daniels long run workouts so that worked well. Also that is how Daniels sets it up in the 2Q plans - I followed his workouts closely with some minor modifications for the last 6 to 8 weeks
@@supwell Makes sense! And yeah I'm basing my last 6-week mesocycle on Daniels' long runs too. For the Wednesday workouts, are you doing those at long-ish reps at HM-pace, or much shorter and faster? I would check your Strava but it's down right now lol
I did the 2Q plan for 101 to 120 miles per week so a lot of those final workouts were at his T or threshold pace. I took them between 5:35 and 5:45 per mile which would roughly be half marathon pace. And then he had some short and faster intervals in those workouts too (his "I" pace) and I took those reps between 4:50 and 5:00 per mile, which would be roughly 1 mile race pace. If you have the book btw this is on page 244 - I followed everything exactly from the second run of week 6 to the end. Taper week I added more mileage but other than that followed the plan to a T (no pun intended 😉)
Will u be reviewing adrenaline gts 24?
Hi! May I know what size are you in Nike Vaporfly 3 compared to New Balance SC ELITE V4? TIA
i am 10.5 in both nike and new balance!
I have a 1/2 marathon schedule 5 weeks before the Austin marthon. How would you treat that race?
5 weeks before a marathon i would personally treat a half as an all-out race and attempt to PR/get the best result for my current fitness. there's plenty of time to recover so it's a great opportunity to test fitness and practice the race morning routine. i wouldn't taper down mileage much before but after the race i'd take the next few days easy and potentially skip the midweek workout/scale back significantly depending on how i'm feeling
awesome video dude! what's your max HR? i just started running and i just now discovered stuff about HRs. im 28m and my max HR is 210 after 3 months of running that's the highest. my resting is 49. i asked 2 different cardio doctors and they said nothing to worry about, it's different from each person. mine is probably from genes as my brother also have 207 max HR. so i stopped believing people from reddit telling my max HR is abnormal.
Thank you! My max heart rate is probably in the 190s - I don't train by heart rate so I don't worry about it too much. Around 200 definitely isn't out of the ordinary. It's different for everyone. I put together a video here about my thoughts on heart rate training - key for me is to focus on effort and purpose of each workout and let that be the guide of the run. Heart rate can def be helpful when starting out tho to get a feel for what effort level feels like ua-cam.com/video/PEVgK_oU1g8/v-deo.html
Yeah man, thats absolutely fine! Im a 39y old male, still around 200bpm max. Took me some time to understand my Zone 2 is between 135 and 152. Half Marathon average HR was 185bpm three weeks ago.✌️✌️✌️
@@supwell i'll watch it thank you!
@@CL-dh2mf Thanks for the info dude!
Let’s gooo
Tempo pace is basically threshold pace except for a few miles
Supwell Tier 1 Gang is in the chat . #TaxEm #SlugLife #CharlieAngels
He’s probably not the only one to say it and I know he’s an old read (not recent read) for you, but chapter two - Jack Daniels says not to increase intensity and workload simultaneously.
Yeah 100p - the one I was thinking of used the specific phrase "double jump" talking about not having both the pace and duration of a race be more than what we've done in training. And he said for the marathon we should run longer than the time we'll be out there during training - I actually think it might have been the magness science of running book
@@supwell that was my other guess because it was a familiar phrase to me and that’s the only other running book I’ve read haha. But it was longer ago and I didn’t dig it out. That book is informative but reading it almost feels like you’re doing work, like when I had to read Great Expectations in 7th grade. Not unenjoyable but it’s more “satisfying” than “fun.”
Is Hansons against goi g too fast during long runs? I am doing the beginner targeting a 345 and my last 16 miler is this weekend… I am debating doing a pickup at the end and doing 18 since that won’t violate the 30% rule
If you've been consistent with the 16 milers, doing an 18 with a fast finish won't be a big shock to the system. As I talked about in the video, I generally try to avoid increasing two things at a time - both pace and distance - so as long as the amount of time you're spending at race pace isn't longer than what you've been doing already during the tempos, it won't be an issue. Also btw fast finishing long runs is one of the best ways to build marathon specific fitness so that's a great workout
Thanks!!
@ ok soooo I might have gone too fast and ended up running 18 with 8 mi at marathon pace mixed intervals and ended the workout averaging 8:30 which is my goal for the race (3:45) … I felt chest pain/tightness after the run and my left deltoid was sore (this may be related to carrying hydration tailwind in hand). Do you think this will positively affect my fitness heading into my 3 week Hansons taper Nov 16? Is it normal to feel chest tightness during or after the end of long runs at a harder pace?
Yowana what if it takes you 4 hours to run marathon? How do u put tempo work in? Would u do more aerobic easy long runs 3-3 and half hours min slower than m pace? Any advice for slower marathons? And trying break 340 330?
Sorry I meant would u do more 3 hour long runs easier paces? Since it takes 3 hours run around 19-20 miles?
Interesting question. This last cycle was my first with 60 mile weeks. Usually ran six days/week, one speed/hard day, alternate long runs with 6-8 mile fast finish at half pace, and recovery run day after long run, 8-10 miles very easy, zone 1.5. I had thought about marathon pace tempos on weeks without fast finish long run, but didn't do that. I also raced a half, and paced a 10 mile race at my marathon pace during the cycle. Ran 3:47, my PR is 3:42. I think I could add in a marathon tempo like I had thought about.
The other thing I might change is my rest day, it was day before long run, but I might try a schedule resting midweek; I think Hansons does that. e.g.,
Long, recovery, easy, speed, rest, marathon pace/easy, easy.
A hobby jogger here. Do you all take the same nutrition during your race pace workout as you do for the race? I find it difficult to carry around multiple gels and water bottles. May be i just need to adjust my route to loops so i can stop by to refuel.
Great question - I don't do fuel during the midweek tempos since they're 90 minutes or shorter. I used the long runs to practice my fueling instead. I carry the Nathan speed draw flask with water in the bottle and gels in the zipper pouch. It's not too bad to carry - I've even used it for full marathons before. But I would highly recommend practicing fueling during the long runs in the last 8 weeks leading into the race
@@supwell 👍
What if my base building consists of run/walks bc my easy runs require a walk mixed in otherwise my heart rate skyrockets haha
Hansons marathon plans tempo pace is your marathon pace. Day 1 tier max stack flow ganagg ganngg
Does Building Volume mean Zone 2 to you?
Yessir! when I say building volume I'm talking about relaxed miles - I don't train by heart rate personally but that would correspond to zone 2
More v5 update???
Tempo doesn’t have to be an unbroken run. You can easily do 3 x 10 minutes or similar and still get the same training stimulus, without it being quite so mentally taxing
Yes - you can get the same physical training stimulus by running race pace in intervals. However, a major purpose of the Hansons-style tempo runs as I have described in the video is to practice running at race pace without stopping, which is what we'll have to do on marathon day. So the mental challenge is a welcomed part of the marathon pace tempo run, not something to be avoided. Every coach does things differently of course, but this is my preferred approach and what I've found to be most successful for half marathon and marathon preparation
@@supwell I think it comes down to terminology and how you approach tempo runs. The Hansons style tempo runs that you describe are not what I would think of as tempo. I would define marathon pace as LT1 or ‘steady’ whereas tempo for me is usually run at between LT1 and LT2 heart rate, pushing up towards threshold as you get to the end of the session. Which means the sessions are shorter and can be broken up. Either way, your method and use of tempo is much more specific for the marathon
You might get more daily active users for free then once people dont wont to live without it is when you charge. Have you considered a loss leader strategy to get people to sign up for free. After they see the utility and love it then hit them with a subscription fee. 12 bucks aint a lot for a year but people have death by subscription fatigue these days and most are trying to use apps to detect and cancel subscriptions, not add more subscriptions to their credit cards.
Anyway, good luck. Im sure itll be a success regardles how you get there.
All the day ones unite lol 🎉🎉🎉😂😂😂
👍
Are you sure?
Are youuuuuu...
Sure?
...
DAILY! PUTTIN IN DA WERK!
Absolutely not
🎉
Rocket Science it ain’t! Take 10 seconds off your per race km pace and hold it for 5 kms.
If not quite a hard enough effort, take another 5 seconds off and run another 5K
Continue until you find the harder effort spot that you can hold for 5K but takes work
Every week add 2kms at tempo
Before you know it you will be faster and injury free
I’m 60 and this works
$5 minimum. That's what I would paid initially easy.
Rocket Science it ain’t! Take 10 seconds off your per race km pace and hold it for 5 kms.
If not quite a hard enough effort, take another 5 seconds off and run another 5K
Continue until you find the harder effort spot that you can hold for 5K but takes work
Every week add 2kms at tempo
Before you know it you will be faster and injury free
I’m 60 and this works