Podcast Episode #171 π
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TEMPO RUN is a *HARD EFFORT* run
We only want to run 20% of the time at most! βTempoβ is a general term for comfortably hard running for a prolonged period of time.
There are different types for different purposes! Marathon pace tempos, half marathon pace tempos, threshold tempos
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THRESHOLD RUN:
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A TYPE of tempo run, also known as a "lactate threshold" run
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You want to run at a pace where lactate does not accumulate in the blood during the workout but instead stays at a constant level. You can figure out what that pace is by doing a time trial or taking your most recent race result and plugging it into a VDOT calculator
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Trains the cardiovascular & muscular system to utilize oxygen while simultaneously removing waste products such as carbon dioxide & lactic acid (imagine a bath running with the drain open. Running at lactate threshold tempo pace is the rate at which the waste removal and waste production is basically the exact same)
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20-45 minutes in duration, often split up with short 1-2 minute recovery jogs
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HOW SHOULD A TEMPO RUN FEEL?
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You could keep going after workout mileage is up
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You could speed up 10+ sec per mile if you had to
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You could say a word or two if you had to
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WHEN SHOULD YOU DO THEM?
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1x per week during a training cycle (the type of tempo will depend on what your goal race is!)
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#run4prs #igrunner #marathoner
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