The word "tempo" might be one of the most commonly misunderstood words in coaching vernacular, even as it might be the most commonly prescribed type of workout.

It's also one of the most important and critical training efforts for distance runners, so it is critical to understand it well if you want to improve.

This episode is all about that tempo. We give you the what, the why, and the how of executing a solid tempo workout. Plus, you get a host of examples of how it might be done in different ways across all training phases. Don't fidget. Tempo!

400m reps at 5K pace. 800m reps at 10K pace. 1 mile repeats starting at HM pace and working down by 2-3 secs per rep.

Our vernacular in running is to use training paces based on what you could theoretically run at each distance. It is a useful tool for dialing into effort, but it IS NOT The end all and be all.

In this episode, we give you 9 truths about training paces and how to use them effectively while still keeping the big picture in mind!

We take a break from our book discussions to reflect on 400 episodes and nearly 10 years of podcasting.

Our hope with this one is simply to remind you and ourselves of why we do this. Thank you to everyone who has listened and downloaded through the years. We do it for you. One step at a time. Onward.