A tempo run, also known as a threshold run, is a specific type of running workout that focuses on running at a controlled, comfortably hard pace. The goal of a tempo run is to improve the lactate threshold, which is the point at which the body begins to accumulate lactate in the blood at a faster rate than it can clear it away. By running at or near the lactate threshold pace, athletes aim to enhance their ability to sustain faster paces for longer durations.
Here are the key characteristics of a tempo run:
- Pace:
- The pace of a tempo run is typically the intensity at which an athlete can sustain a conversation but is noticeably more challenging than an easy, conversational pace. It is often described as a “comfortably hard” pace.
- The pace is generally around 80-90% of an individual’s maximum effort or slightly slower than their 10K race pace.
- Duration:
- Tempo runs can vary in duration based on the runner’s fitness level and training goals. A common duration might range from 20 minutes for beginners to up to an hour or more for advanced runners.
- Warm-Up and Cool-Down:
- A proper warm-up before a tempo run is crucial to prepare the body for the increased intensity. This may include 10-15 minutes of easy jogging, dynamic stretches, and strides.
- A cool-down after the tempo run helps the body gradually return to a normal state and can include easy jogging and static stretching.
- Frequency:
- Tempo runs are typically included in a runner’s training plan once a week or every two weeks, depending on individual fitness levels, training objectives, and overall training volume.
- Benefits:
- Improves lactate threshold: The primary goal of tempo runs is to raise the intensity at which the body starts producing lactate, thereby increasing the threshold.
- Enhances aerobic capacity: Tempo runs improve the body’s ability to utilize oxygen efficiently, which is crucial for sustained, faster-paced running.
- Builds mental toughness: Sustaining a challenging pace over an extended period helps develop mental resilience and discipline.
Here’s an example of a simple tempo run workout:
- Warm-Up:
- 10-15 minutes of easy jogging, dynamic stretches, and strides.
- Main Set:
- 20 minutes at a comfortably hard pace (tempo pace). Maintain a consistent effort throughout.
- Cool-Down:
- 10-15 minutes of easy jogging and static stretching.
It’s important for runners to listen to their bodies during tempo runs and adjust the pace as needed. Incorporating tempo runs into a well-rounded training program can contribute to improved race performance and overall running fitness.
