tempo run

A tempo run, also known as a threshold run, is a workout performed at a comfortably hard pace, just below the runner's lactate threshold.

The lactate threshold is the intensity at which lactic acid begins to accumulate in the muscles. Tempo runs are designed to push the runner right up to this threshold, but not cross it.

Tempo runs help improve aerobic capacity, endurance, and mental toughness. They are typically sustained efforts at a challenging but sustainable pace, often used in training programs to enhance race performance.

Purpose of Tempo Runs

The primary goal of tempo runs is to increase the runner's lactate threshold. By training at a pace just below this threshold, the body becomes more efficient at clearing lactic acid and delaying muscle fatigue. This can help athletes maintain a faster pace for longer periods during races or high-intensity workouts.

How to Perform a Tempo Run

Performing a tempo run involves the following steps:

1. Warm-up: Start with a short warm-up jog to prepare your muscles and increase your heart rate.
2. Pace: Set a pace that feels comfortably hard but sustainable for the duration of the run. It should be challenging yet allow you to maintain good form and breathing.
3. Distance or Time: Decide whether you'll run for a specific distance (e.g., 5 miles) or time (e.g., 30 minutes).
4. Consistency: Maintain a consistent pace throughout the entire run. Avoid starting too fast or slowing down towards the end.
5. Cool-down: Finish with a cool-down jog and stretches to aid in recovery and reduce muscle soreness.

Frequency and Incorporation into Training

The frequency of tempo runs depends on your overall training plan and fitness level. For most runners, one tempo run per week is sufficient to yield benefits. However, more advanced runners may include two to three tempo runs in their weekly routine.

It is important to balance tempo runs with other types of workouts, such as easy runs, interval training, and long runs, to ensure a well-rounded training program.