Tempo Run (TR) a.k.a. LT/Lactate threshold run.
Is a high-intensity form of running where an individual runs at a sustained, comfortably hard pace faster than their usual pace. It's used to improve lactate threshold, endurance, and running performance for distances of 10K or longer.

Active recovery is a vital practice for runners to improve performance and minimize injuries. Instead of complete rest, opt for low-intensity activities like yoga, stretching, and foam rolling immediately after intense training or races. These exercises help increase blood flow to fatigued muscles, promote faster recovery, and reduce muscle soreness. By incorporating yoga, stretching, and foam rolling into your routine, you'll optimize your training, maintain consistency, and keep your body primed for peak performance.

Stretching is an essential part of any runner's routine, as it helps to prevent injuries and improve performance. Some of the best stretches for runners include hip flexor stretches, hamstring stretches, calf stretches, and quad stretches. These stretches help to loosen up tight muscles and improve flexibility.