What Is A Tempo Run?
Simply put, a tempo training session is when you're running at a challenging pace, one that you may rate as an 8 out of 10 of your maximum effort. You'll hold this pace for anywhere from 15-30 minutes (typically 20 minutes) to push your lactic acid threshold, before slowing down to catch your breath. This cycle is repeated as many times as the runner wants.
The overall goal? To increase the your stamina and endurance by pushing the limits of your lactic threshold.
Why Is It Called A Tempo Run?
The term 'tempo run' was made famous by Dr. Jack Daniel's (PH. D.), a running coach. Another names for the tempo run include the "anaerobic threshold run" or the "lactate-threshold run", names that emphasize the tempo run's technical aspects.
The name tempo run refers to the changes in tempo throughout the training session. At first, you'll increase your tempo to about 8 out of 10 of your maximum speed. You'll then maintain that tempo for an extended period that can last anywhere from 15-30 minutes, also known as one 'cycle'. The duration depends on your current fitness level so if you are a beginner 3-5 minutes maybe ideal for your fitness.
Between cycles, you'll reduce your tempo to catch your breath and give your body time to recover before repeating the process for as many cycles as you want. Reduce doesn't mean to walk or stop it is a reduction of Pace.
From a technical standpoint, each cycle's goal is to push the limits of your lactic acid threshold, which will improve your endurance and stamina in the long-term.
Example:
If your running 6 miles at a 10 minute pace, depending on your fitness, every 15-30 minutes you should reduce your Tempo to catch your breath. Again beginners 3-5 minutes if you cannot continue you overplayed your pace.
How Often Should You Perform Tempo Runs?
You should only perform tempo runs once every week or two. Remember: tempo runs feature high-intensity intervals or 'cycles' where you're running at about 80% of your maximum capacity.
Benefit of Tempo Training:
Tempo runs offer plenty of benefits in terms of stamina and endurance, but still, there's such a thing as doing too much of a good thing!
By saving it for only once a week or two, you'll be able to reap the benefits of tempo training session while still giving your body plenty of recovery time. You'll also ensure that your tempo runs do not interfere with other forms of training runs you may be doing.
What Heart Rate Zone Should You Perform Tempo Runs In?
When you're performing a tempo run, your heart rate should be in Zone 3 and Zone 4, or anywhere between 70-90% of your maximum heart rate. That should be followed by brief periods of lowering your tempo to Zone 1 and Zone 2 (50%-70% of your maximum heart rate) so that you can catch your breath and prepare for the next cycle.
This is the objective in our time runs at the track and interval training on Thursdays.
See the Heart Rate Chart I posted in prior training session. If you have any questions feel free to reach out to me. Remember working is not all out lacing up and run it's about smart training to prevent injuries.
Always train with some faster than yourself and don't run alone when you're with us; push yourself to stay up with the pacers. It's training not an easy task.