One of the workouts I love to hate is the tempo run. I’m much happier with short, fast intervals than long and steady at an uncomfortable pace. But tempo runs have so many benefits, they are definitely worth including!
What is a tempo run?
A tempo run is a challenging effort, designed to improve our lactate threshold. It is usually run at lactate threshold pace, which is typically between a 10k and half marathon pace.
What is my Lactate Threshold? The lactate threshold refers to the intensity of exercise at which there is an abrupt increase in blood lactate levels. Research has shown that the lactate threshold occurs at 80-90% of heart rate reserve (HRR) in trained individuals and at 50-60% HRR in untrained individuals. In simple terms, as you run faster, you create more and more lactate. At a certain point, the body produces lactate faster than the body can remove it and you are forced to slow down. How do you determine your lactate threshold?
The most accurate way is to be tested. I had the – it was really cool! There are a few ways to do this test on your own (without a lab). An states: For running, there are a variety of methods you can use to determine your running LT with the help of a GPS device. One method is to run a 10K race and determine your average pace (min/mile) and heart rate for the entire race—this will produce a fairly accurate estimation of running LT. An alternate method is to run hard for 20 to 30 minutes on a moderately flat course and again monitor your heart rate and pace. Pay particular attention to your breathing. When it becomes labored for the first time, you have most likely reached your LT.
Why include tempo runs?
Running at this pace prepares your body for race pace and helps prepare you mentally. But tempo runs also help you push your lactate threshold to be slightly faster, which allows you to run faster longer without lactic acid building up in your muscles.
What are some examples of a tempo run?
Tempo runs begin with a warm up and then include 2-6 miles at threshold with a cool down.
A classic tempo is to warm up for 1-2 miles, run 2-3 miles at tempo pace, and cool down for another 1-2 miles.
Some coaches prefer a spectrum of tempo paces for better adaptation (some at marathon pace, half marathon pace and 10k pace).
For 5k and 10k training, the tempo portion stays in the 2-6 range at slightly faster paces. For half and full marathon training, the tempo portion can extend up to 10 or more miles at marathon pace.
Variations on the tempo run
You can also run chunks at tempo pace with short recoveries. I’ve been doing this with a local group at the track. The benefits are similar, but your body has a little more recovery time. For example:
4 x 7 minutes at tempo pace (10k-half) with 2 minute rests
3 x 10 minutes at tempo pace with 3 minute rests
11, 10, 9, 8 minutes at tempo with 2 minute rests
The key is to build in time when you are working at goal race pace, and slowly increasing that time (not pace) leading up to race day.
How often do you include tempo runs?
Do you have a favorite tempo workout?
