Feb 8, 2011 Ξ 13 comments

The Tempo Run

posted by Brandon
The Tempo Run

The Tempo Run is typically one of the first quality sessions added to the base phase and can be maintained throughout a complete training cycle. Tempo Runs can range in effort depending on the goal race distance, nevertheless, these workouts should be performed fairly close to race pace.  Tempo Runs can serve as an indicator workout with regards to how you are progressing throughout a training cycle.  I recommend using the same course a few times throughout a training cycle.

Who: Everyone
When: Base phase and pre-competitive phase
What: Medium to longer length at a smidge below race-pace
Where: Somewhere you can run without stopping or have to worry about uneven footing
Why: To improve lactate threshold
2-mile warm-up
4-6 miles at lactate threshold pace
2-mile cool-down

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  • […] translates to ‘speed-play’, and that is almost all you need to know.  Much like the Tempo Run, Fartlek can be a great way to introduce some quality during any phase, typically in the later […]

  • […] a great way to build strength and have some fun is to run a Tempo Run up a large hill (or mountain).  The effort makes the view that much better than if you drove to […]

  • […] track intervals, endless fartleks, negative split tempo runs, and the never-ending long run are thoughts that come to mind when thinking about the training life […]

  • […] of 99% aerobic. Thus, the goal must be to increase one’s aerobic capacity. The Long Run and Tempo Run should be staples in any longer endurance race training plan. Interval sessions have their place, […]

  • […] Say “so long” to the long run, and the tempo run! It is time to focus on shorter, faster intervals with increased recovery.  These workouts will […]

  • […] Tempo: a training run performed at 75%-85% effort over a particular distance […]

  • […] As most of you know, we are huge Lydiard fans around here, and once again Lydiard said it best. “Breathe through your mouth. Breathe through your nose. Suck the air in through your ears if you can”. The ability to take in oxygen and use it efficiently is trump. Therefore, focus on that long run and threshold run. […]

  • […] Zone (85-95% of MHR)-TEMPO RUN– In this zone your body finds its lactate threshold. It is no longer able to remove lactic acid as […]

  • […] what I’m wearing; the fit, the feel, the colours, it does something to fire up my mental game.Tempo at 5:00 mile pace? No big deal. Intervals with cut down rest? Please, I am a runner, I was made for […]

  • […] was explaining to someone that the ideal training day would be to run a Long Run in the morning, a tempo at lunch, and an interval session before dinner. Unfortunately, we cannot recover fast enough from […]

  • […] on numerous occasions, the ideal training day would be to run a Long Run in the morning, a tempo at lunch, and an interval session before dinner. Unfortunately, we cannot recover fast enough from […]

  • […] routinely meets on particular days for the same type of workout, say intervals on Tuesdays and a tempo run on Thursdays, for example.  If the individual runner tries to fit these group workouts in on top […]

  • […] Increasing Mileage • Low Intensity • Increasing Long Runs • Increasing Long Tempos • Fartleks • Plenty of […]

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